Wolfe Tribe Fitness – WOD

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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.//

2 Rounds:

–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


Air Squat

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.

Cool Down

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

3-4 rounds.