Wolfe Tribe Fitness – WOD
Warm-up (No Measure)
Rowling x 2:
–250 Meter Row
//Each meter you are over or under 250 meters do 1 burpee. No more than 20 burpees. The goal is to land on 250 meters.//
–5 Inchworm + Push Up
–10 Straight Leg Sit Up
–10 Bent Over Barbell Row
–10 Hang Muscle Clean
–3 Kip Swing + 3 Kipping Knee Raise
Metcon (AMRAP – Reps)
5 rounds, 1 min per station, for max reps of:
Double Kettlebell Front Rack Carry, 53/35 lbs
Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.
Double Kettlebell Front Rack Carry- 1 m = 1 rep
Complete in teams of 3.
One person starts at each exercise. Rotate through till each person has completed 5 full rounds of the workout.
Goal is max reps/distance as a team.
Metcon (No Measure)
4 rounds for quality of:
Hip Extension Hold, 45 secs
10 L/10 R Kettlebell Teapots, pick load
10 L/10 R Crossbody Deadlifts, pick load