Wolfe Tribe Fitness – WOD

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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

WORKOUT OF THE DAY