Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
Bike or Row 5xs:
–:50sec Easy
–:10sec Hard
2-3xs:
–5-10 ***Bootstrappers***
–:15sec Reverse Grip Hang
–6 Kip Swing
–8 Hang Muscle Clean
–50ft Goblet Carry
BB Warm-up 1x:
–10 RDL
–10 Bent Over Row
–5 Hang Power Clean
–5 Front Squats
Metcon
Metcon (Time)
5 rounds for time of:
15 Toes-to-bars
10 Hang Power Cleans, 165/115 lbs
Barbell Front Rack Carry, 165/115 lbs, 100 ft
Goal: sub 12 mins
Cool Down
Metcon (No Measure)
For quality:
2×12 Tempo Dumbbell Floor Press, pick load
2×15 L/15 R Single Arm Dumbbell Rows, pick load
3×10 L/10 R Single Arm Landmine Press, pick load
Upper Body Hypertrophy
Tempo Dumbbell Floor Press- 3 secs down, 3 secs up
Metcon (Time)
At Home: Minimal Gear
5 rounds for time of:
15 Toes-to-bars
10 Double Kettlebell Hang Power Cleans, 70/53 lbs
Double Kettlebell Front Rack Carry, 70/53 lbs, 100 ft
Goal: sub 12 mins
Use kettlebells or dumbbells.
Metcon (Time)
At Home: Body Weight
5 rounds for time of:
15 Dragonflies
10 Burpee + Vertical Jumps
Plank-up, 1 min
Goal: sub 12 mins