Wolfe Tribe Fitness – WOD
Warm-up (No Measure)
Bike, Row or Ski Erg 1x:
–50 Calories or 800 Meter Jog
3 Rounds of:
–15 Air Squats
–10 Push Ups
–5 Strict Pull Up or Ring Rows
Movement Prep/ Workout Prime 1x:
–8 Wall Balls
–:45sec Bike/Row @ workout pace
3 rounds for time of:
50 Partner Wall Balls, 20/14 lbs
50 Row Calories
Complete in teams of 2.
Partners accumulate a total of 50 wall ball passing back and forth. Allocate calories on the rower any way you like to reach the 50 reps/round.
Goal: Sub 18 min
Metcon (No Measure)
Weighted Sit-up, 45/25 lbs: 5 x 20 secs / 10 secs
R Side Plank: 5 x 20 secs / 10 secs
L Side Plank: 5 x 20 secs / 10 secs
20 secs of work followed by 10 secs of rest for 5 intervals.
Score is the total reps performed in all of the intervals