Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
Row or Run 3xs:
–:45sec Easy
–:15sec Hard
2-3xs:
–50 Single Unders
–10 Samson Lunge
–8/8 Single Arm DB Swing
–6/6 Single Arm DB Push Press
Clean BB Warm-up 1x 3ea:
–***Burgener Clean***
Workout Prime 1x:
–5 Double DB Ground to OH (light weight)
–10 Alt. DB Lunge (light weight)
–25 Double Unders
–3 Double DB Ground to OH (workout weight)
–6 Alt DB Lunge (workout weight)
–15 Double Unders
Weightlifting
Front Squat (10 – 10)
Metcon
Metcon (Time)
10 rounds for time of:
5 Double Dumbbell Ground-to-Overheads, 50/35 lbs
10 Alternating Dumbbell Lunges, 50/35 lbs
50 Double Unders
Goal: sub 15 mins
Metcon (Time)
At Home: Body Weight
10 rounds for time of:
10 Hop-ups
10 Alternating Lunges
50 Lateral Hops
Goal: sub 15 mins