Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
Easy AMRAP 8minutes:
–:45sec Bike or Row
–20 Banded Good Morning
–6ea Way Kettlebell Figure 8
–:20sec per side Side Plank Hold
Kettlebell Warm Up 1x:
–12 Sumo Kettlebell Deadlift
–8 Russian Swings
–6 American Swings
Movement Prep/Workout Prime 1x:
–8 Kettlebell Swings @ 1st weight
–6 Kettlebell Swings @ 2nd weight
–4 Kettlebell Swings @ 3rd weight
Metcon
Metcon (AMRAP – Reps)
3 rounds, 1 min per station, for max reps of:
Kettlebell Swing, 35/25 lbs
Kettlebell Swing, 53/35 lbs
Kettlebell Swing, 70/53 lbs
Rest 1 min
Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.
Metcon (No Measure)
Every 1 min for 10 mins, alternating between:
12 GHD Sit-ups
7 sandbag Ground-to-Over Shoulders, 100/70 lbs
Cool Down
Metcon (No Measure)
–1-2min per side Smash Quads
–1-2min per side Couch Stretch