Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
Row/Bike 6x
20secs on
10 secs off
2 Rounds
– 5ea Sampson lunge
– 30 sec forearm plank
– 10 scap push ups
– 50ft single arm overhead walk
– 6ea single arm press
Metcon
Metcon (Time)
For Time
32 DB alternate lunges, 50/35lbs
32/28 calorie row
24 DB alt lunges
24/21 calorie row
16 DB alt lunges
16/14 calorie row
DBL DBs: hold at waist (farmer carry)
Goal: sub 11 mins
For large class: half start on row/half on lunges
Metcon (No Measure)
3 Rounds for Quality
– 15 band pull aparts
– 10 Scap Push-Ups
– 10 Plate External Rotations