Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
***Plate Plyo Warm-up*** 2-3xs:
–:20sec ON
–:10sec OFF
2xs:
–10ea ***Thoracic Rotation***
–6ea. Samson Stretch
–6ea ***Windmill***
–6ea Alt. DB Snatch
–3-5 Strict Pull-ups
Snatch BB Warm-up:
–5-10 Muscle Snatch
–5-10 Snatch Push Press
–5 Snatch Balance
–5 Hang Power Snatch
–5 Power Snatch
Metcon
Metcon (Time)
4 rounds for time of:
Run, 400 m
12 Power Snatches, 115/75 lbs
12 Pull Ups
Goal: sub 15 mins
Cool Down
Metcon (No Measure)
4 rounds for max reps of:
Hollow Hold, 10 secs
max rep Hollow Rocks, 10 secs
max rep Hollow-to-Tucks, 10 secs
max rep V-ups, 10 secs
Complete 3-4 rounds. Goal is to do each round without stopping.
+
***3-way Hip Stretch*** 2-3xs:
–:20sec each position
Metcon (Time)
At Home: Minimal Gear
4 rounds for time of:
Run, 400 m
12 Alternating Dumbbell Snatches, 50/35 lbs
12 Pull-ups
Alternating Dumbbell Snatches or Kettlebell Snatches
Goal: sub 15 mins
Metcon (Time)
At Home: No Gear
4 rounds for time of:
Run, 400 m
12 Burpee Broad Jumps
12 V-ups
Goal: sub 15 mins