Wolfe Tribe Fitness – WOD

View Public Whiteboard

Warm-up

Warm-up (No Measure)

2 Rounds For Quality:

–200 Meter Jog

–20 Banded Good Morning

–15 Band Pull Aparts

–10 Scap Pull Ups

–3 Kip Swing + 3 Kipping Pull Ups

Movement Prep 1x:

–10 Sumo Kettlebell Deadlift

—5 Push Ups

–4 Kipping Pull Ups

–8 Russian Kettlebell Swing

–4 strictr Pull Ups

–6 Kettlebell Swing

—5 ring push ups

Metcon

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

KB Swing 70/53

Ring Push Up

Strict Pull Ups

Metcon (No Measure)

3 rounds for quality of:

8 L/8 R Side Plank Reach Throughs

12 Scap Pull-ups

15 Band Face Pulls

Lateral Raise Hold, pick load, 20 secs

WORKOUT OF THE DAY