Wolfe Tribe Fitness – WOD

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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


Metcon (Time)

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