Wolfe Tribe Fitness – WOD

View Public Whiteboard


Warm-up (No Measure)

Choose 1:

–400m Run

–500m Row

–1k Bike


–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 (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