Wolfe Tribe Fitness – WOD
Warm-up
Metcon
Warm-up (No Measure)
Bike, Row or Ski Erg 6xs:
–:20sec Easy
–:10sec Hard
Dynamic Warm Up 1x:
–10ea Lying Leg Swing
–5ea Lying Leg Crossover
–10 Roll Over V-Sit
–5-10ea Spiderman
Dumbbell Warm Up 1x:
–5ea Single Side Dumbbell Warm Up
–5ea Single Arm Dumbbell Swing
–5ea Single Arm Push Press
–5ea Single Arm Hang Dumbbell Snatch
Metcon (AMRAP – Rounds)
EMOM for 10 Minutes alternate between
– 10 Calorie row/bike/ski + 1 DB Snatch, 70/50lbs
– 9 Calorie + 2 DB Snatch
– 8 Calorie + 3 DB Snatch
– 7 Calorie + 4 DB Snatch
– 6 Calorie + 5 DB Snatch
– 5 Calorie + 6 DB Snatch
– 4 Calorie + 7 DB Snatch
– 3 Calorie + 8 DB Snatch
– 2 Calorie + 9 DB Snatch
– 1 Calorie + 10 DB Snatch
Metcon (No Measure)
Midline
5 rounds for quality
– farmer carry holds, pick load, 20 sec
– DBL KB Front Rack hold, pick load, 20 sec
– DBL KB Overhead hold, pick load, 20 sec