Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

Bike or Row 5xs:

–:45sec Easy

–:15sec Hard

2xs:

–10ea ***Lying Leg Swing***

–5ea ***Lying Leg Crossover***

–10 ***Banded Press***

–15 ***Band Pull Aparts***

–20 ***Banded Good Mornings***

DB DT Warm-up:

–8 DB Deadlifts

–6 DB Hang Power Clean

–4 DB Push Press

Light to moderate loading.

DB DT Specific Warm-up:

–7 DB Deadlifts

–5 Hang Power Clean

–3 Push Jerk

Workout Weight.

Metcon

DB DT (Time)

5 rounds for time of:

12 Dumbbell Deadlifts, 65/50 lbs

9 Dumbbell Hang Power Cleans, 65/50 lbs

6 Dumbbell Push Jerks, 65/50 lbs

Goal: sub 12 mins

Cool Down

Metcon (No Measure)

For quality:

50 Band Pull Aparts

50 Band Face Pulls

50 Band Rows

50 Band Straight Arm Pull Downs

WORKOUT OF THE DAY