Wolfe Tribe Fitness – WOD

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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

WORKOUT OF THE DAY