Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
Easy AMRAP 8minutes:
–50 Single Unders
–5ea Spiderman Lunge + Rotation
–10 Alternating Lateral Lunge
–6ea Single Arm Dumbbell Thruster
–:45sec Deadbug Hold
General Barbell Warm Up 1x:
–10 Front Squats
–10 Push Press
–5 Thruster
Movement Prep/ Workout Prime 1x:
–3 Thruster @ a light load
–20 Double Unders
–3 Thruster @ a moderate load
–20 Double Unders
–3 Thruster @ a heavy load
–20 Double Unders
Metcon
Metcon (Time)
For time:
75 Double Unders
5 Thrusters, 185/125 lbs
150 Double Unders
10 Thrusters, 155/105 lbs
225 Double Unders
15 Thrusters, 135/95 lbs
Compare to 8-11-21.
Goal: Sub 12 min