Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

Bike, Row or Run:

–3-5min @ moderate pace

2xs:

–:30sec ***Banded Lat Stretch***

–:15sec Reverse Grip Hang

–10 ***Scap Pull-up***

–10ea OH Walking Plate Lunge

–30 High Knees

–30 Buttkickers

BB Warm-up 1x 5ea:

–5 Hang Muscle Clean

–5 Push Press

–5 Hang Power Clean

–5 Push Jerk

Prime 1x:

–3 Hang Power Clean (moderate weight)

–3 Push Jerk

–100m Run

–1 Rope Climb

–1-3 Strict Handstand Push-up

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 15 mins of:

1 Hang Power Clean, 205/145 lbs

3 Push Jerks, 205/145 lbs

Run, 200 m

1 Legless Rope Climb

3 Strict Handstand Push-ups

Goal: 6+ rounds

Cool Down

Metcon (No Measure)

3 rounds for quality of:

10 Dumbbell Front Raises, pick load

10 Dumbbell Lateral Raises, pick load

10 Dumbbell Rear Delt Raises, pick load

10 Dumbbell External Rotations, pick load

Metcon (AMRAP – Rounds and Reps)

AT HOME WOD:

Complete as many rounds as possible in 15 mins of:

6 Clapping Push-ups

12 Jumping Lunges

Run, 200 m

5 L/5 R Staggered Push-ups

Hollow Hold, 20 secs

Hollow Holds or 20 Hollow Rocks

WORKOUT OF THE DAY