Wolfe Tribe Fitness – WOD
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