Wolfe Tribe Fitness – WOD

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Jump Rope 8xs:

–:20sec ON

–:10sec OFF

//Use any variation of jump rope you would like and use this time to practice efficiency with the jump rope.//

2xs:

–10ea ***Sky Reach***

–3 Kip Swing + 1-2 Pull-ups

–10 PVC OHS

–10 PVC Sotts Press

OHS Bar Warm-up 5ea:

–Muscle Snatch

–Push Press

–OHS

–Squat Snatch

Prime 1x:

–3-5 CTB

–5-8 OHS (workout weight)

–20 Double Unders

Metcon

Metcon (Time)

For time:

50 Chest-to-bar Pull-ups

100 Overhead Squats, 75/55 lbs

200 Double Unders

Goal: sub 12 mins

Metcon (Time)

At Home: Minimal Gear

For time:

50 Chest-to-bar Pull-ups

100 Single Arm Dumbbell Overhead Squats, 50/35 lbs

200 Double Unders

Single Arm Dumbbell Overhead Squats- switch arms as needed

Goal: sub 12 mins

Metcon (Time)

For time:

50 Plank-ups

100 Air Squats

200 Jumping Jacks

Cool Down

Metcon (No Measure)

2 rounds for quality of:

50 Banded Tricep Extensions

30 Banded Bicep Curls

15 Banded Sit-ups

WORKOUT OF THE DAY