Wolfe Tribe Fitness – WOD

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Bike , Row, ski, Jump Rope 6xs:

–:20sec Easy

–:20sec Hard

Dynamic Warm Up 1x:

–5-20 repetitions of each movement depending on the exercise

Metcon

Metcon (Time)

For Time:

50 Cal Row

Dumbbell bear crawl 100ft 50/35

40 Cal Row

Dumbbell bear crawl 80ft 50/35

30 Cal Row

Dumbbell bear crawl 60ft 50/35

20 Cal Row

Dumbbell bear crawl 40ft 50/35

10 Cal Row

Dumbbell bear crawl 20ft 50/35

Metcon (No Measure)

3 Rds

– 30 Sec Plank

– 10 sec rest

– 30 Sec Crunch

WORKOUT OF THE DAY