Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
Choose 1:
–400m Run
–500m Row
–1k Bike
2xs:
–5 ***Inchworm + Push-up***
–10ea ***Kneeling Shoulder Tap***
–5 Muscle Clean
–5-10 Strict Press
–3 Kip Swing + 1-2 Pull-ups
–3 Strict Dip or Jumping Dip
Workout Prime 1x:
–10 BB Push Jerks
–6-8 Ring Swing
–5 Push Jerk (light load)
–3 Ring Swing + 1-2 Ring Pull-ups
–3 Push Jerk (moderate load)
–1 Muscle-up + 1-2 Dips or 3 CTB Pull-up
–2 Push Jerk (workout weight)
Metcon
Metcon (Time)
10-8-6-4-2 reps, for time of:
Push Jerk, 205/145 lbs
Ring Muscle-up/Scale Ring MU/Scale Ring Dip
Goal: sub 9 mins
Cool Down
Metcon (No Measure)
Strict Toes-to-bars 3×10
Rest as needed between sets.
Metcon (Time)
At Home: Minimal Gear
10-8-6-4-2 reps, for time of:
Dumbbell Push Jerk, 75/55 lbs
Ring Muscle-up
Dumbbell Push Jerks or Kettlebell Push Jerks
Ring Muscle-ups or Bar Muscle-ups
Goal: sub 9 mins
Metcon (Time)
At Home: Body Weight
30-20-10 reps, for time of:
Inverted Shoulder Tap
Diamond Push-up
Goal: sub 9 mins