Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
Choose 1:
–400m Run
–500m Row
–1k Bike
1x:
–10ea ***Lying Leg Swing***
–10ea ***Lying Crossover***
–5 ***Roll Over V-Sit***
–10ea RDL + Bent Over Row + Front Squat + Strict Press
Prime 1-2xs:
–30 ***High Knees***
–30 ***Buttkickers***
–100m Run
–1x BB Big Clean Complex
Metcon
Big Clean Complex (1-1-1-1-1)
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 postion clean + push press, 3 position clean + push jerk, 3 position clean + split jerk
-No dropping the bar
Goal: Max load with good technique
Metcon (Weight)
4 rounds for time of:
1 Dumbbell Big Clean Complex, 60/40 lbs
Run, 400 m
1 Dumbbell Big Clean Complex:
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
Metcon (Time)
body weight at home:
4 rounds for time of:
4 Progressive Burpee Complexes
Run, 400 m
Cool Down
Metcon (No Measure)
2 rounds for quality of:
75 Lying Banded Leg Curls
100 Seated Calf Raises, pick load