Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
2 Rounds For Quality:
–200 Meter Run
–10 Sumo Inchworm
–8ea Single Arm Press
–15 Band Pull Aparts
–8ea Single Arm Kettlebell Swing
–:45sec Forearm Plank Hold
Workout Prep/ Movement Prime 1x:
–10 Barbell Push Press
–6 Push Press @ workout weight
–10 Russian Swing
–6 Kettlebell Swing @ workout weight
Metcon
Metcon (Time)
Be my Valentine
Teams of 2 – For time:
100 Push Press, 115/75 lbs
100 Kettlebell Swings, 70/53 lbs
Every time you break complete:
Partner Run, 200 m
Complete in teams of 2.
One person works at a time. Each time someone drops the weight both people run 200 meters. Only one barbell and kettlebell can be used and the weight can not be passed from one person to the other.
Goal: Sub 18 min
Cool Down
Metcon (No Measure)
3xs:
–:20sec 3-Way Banded Shoulder Stretch