Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
6xs Jump Rope (any variation):
–:20 ON
–:10 OFF
2-3xs:
–10ea ***Lying Leg Swing***
–5ea ***Lying Leg Crossover***
–5 ***Roll Over V-sit***
–6/6 ***Windmill***
–4 Box Jump (Step down)
***DB Snatch Warm-up*** 1x:
–5-10ea DB Deadlift
–5-10ea DB One Arm Swing
–5-10ea DB One Arm Clean-to-Press
–6-10 Alt. DB Snatch
Metcon
Metcon (AMRAP – Reps)
As many reps as possible in 12 mins of:
2 Alternating Dumbbell Snatches, 65/50 lbs
2 Box Jumps, 24/20 in
4 Alternating Dumbbell Snatches, 65/50 lbs
4 Box Jumps, 24/20 in
6 Alternating Dumbbell Snatches, 65/50 lbs
6 Box Jumps, 24/20 in
…
Continue adding 2 reps each round to each movement until time expires.
Metcon (No Measure)
***Forward Fold***:
–2-3min
***Lying Thoracic Stretch***:
–1min each