Wolfe Tribe Fitness – WOD
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