Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
2 Rounds For Quality:
–1min Bike or Row
–20 Plate Overhead Walking Lunge
–10 Straight Leg Sit Up
–5ea Lying Leg Crossover
–8 Kip Swing
–4 Kipping Knee Raise
Workout Prep/ Movement Prime 1x:
–3 Toes to Bar
–10 DB Overhead Walking Lunge
–3 Toes to Bar
–6 Overhead Walking Lunge @ workout weight
Metcon
Metcon (Time)
For time:
– 21 t2b
– DB Overhead walking lunges 50/35 50 ft
– 18 t2b
– DB Overhead walking lunges 50/35 50 ft
– 15 t2b
– DB Overhead walking lunges 50/35 50 ft
– 12 t2b
– DB Overhead walking lunges 50/35 50 ft
– 9 t2b
– DB Overhead walking lunges 50/35 50 ft
Cool Down
Metcon (No Measure)
3 rounds for quality of:
10 Rear Delt Raises, pick load
10 L/10 R Landmine Muscle Snatches, pick load
10 Scap Pull-ups