Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
Easy AMRAP x 8minutes:
–:45sec Jump Rope (any variation)
–5ea Spiderman
–5ea Single Leg Dumbbell Deadlift
–5ea Single Side Squat
–5ea Single Side Push Press
Metcon
Metcon (AMRAP – Rounds)
Every 1 min for 31 mins, alternating between:
1x [ 20 Double Unders + 2 Thrusters ], 95/65 lbs
1x [ 20 Double Unders + 2 Thrusters ], 105/70 lbs
1x [ 20 Double Unders + 2 Thrusters ], 115/75 lbs
1x [ 20 Double Unders + 2 Thrusters ], 125/85 lbs
1x [ 20 Double Unders + 2 Thrusters ], 135/95 lbs
1x [ 20 Double Unders + 2 Thrusters ], 145/100 lbs
1x [ 20 Double Unders + 2 Thrusters ], 155/105 lbs
1x [ 20 Double Unders + 2 Thrusters ], 165/115 lbs
1x [ 20 Double Unders + 2 Thrusters ], 175/120 lbs
1x [ 20 Double Unders + 2 Thrusters ], 185/125 lbs
1x [ 20 Double Unders + 2 Thrusters ], 195/135 lbs
1x [ 20 Double Unders + 2 Thrusters ], 205/145 lbs
1x [ 20 Double Unders + 2 Thrusters ], 215/150 lbs
1x [ 20 Double Unders + 2 Thrusters ], 225/155 lbs
1x [ 20 Double Unders + 2 Thrusters ], 235/160 lbs
1x [ 20 Double Unders + 2 Thrusters ], 245/165 lbs
1x [ 20 Double Unders + 2 Thrusters ], 235/160 lbs
1x [ 20 Double Unders + 2 Thrusters ], 225/155 lbs
1x [ 20 Double Unders + 2 Thrusters ], 215/150 lbs
1x [ 20 Double Unders + 2 Thrusters ], 205/145 lbs
1x [ 20 Double Unders + 2 Thrusters ], 195/135 lbs
1x [ 20 Double Unders + 2 Thrusters ], 185/125 lbs
1x [ 20 Double Unders + 2 Thrusters ], 175/120 lbs
1x [ 20 Double Unders + 2 Thrusters ], 165/115 lbs
1x [ 20 Double Unders + 2 Thrusters ], 155/105 lbs
1x [ 20 Double Unders + 2 Thrusters ], 145/100 lbs
1x [ 20 Double Unders + 2 Thrusters ], 135/95 lbs
1x [ 20 Double Unders + 2 Thrusters ], 125/85 lbs
1x [ 20 Double Unders + 2 Thrusters ], 115/75 lbs
1x [ 20 Double Unders + 2 Thrusters ], 105/70 lbs
1x [ 20 Double Unders + 2 Thrusters ], 95/65 lbs