Wolfe Tribe Fitness – WOD

View Public Whiteboard

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

WORKOUT OF THE DAY