Wolfe Tribe Fitness – WOD
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