Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
Bike, Row or Ski:
–3-5min
PVC Warm-up 2xs:
–10 Pass Through
–10 Around the World
–5-10 OHS
–5-10 Sotts Press
–5 No Push-up Burpees
Snatch Skill Transfer 1x 5ea:
–Snatch Push Press
–Snatch Balance
–OHS
–Muscle Snatch
Snatch Skill 1x 3ea:
–Down & Up
–Down & High Pull
–Down & Muscle Snatch
–Down & Power Snatch
–Down & Snatch
Clean & Jerk Skill 1x 3ea:
–Down & Up
–Down & High Pull
–Down & Muscle Clean
–Front Squat
–Down & Power Clean to Push Press
–Down & Power Clean to Split Jerk
Weightlifting
2 Snatch EMOM
Every 1 min for 8 mins.
65-70% 1RM
2 Power Clean & Split Jerks, EMOM, pick load
Every 1 min for 8 mins.
65% 1RM Clean & Jerk
Metcon (No Measure)
At Home: Minimal Gear
3 rounds for quality of:
Run, 400 m
10 Burpee Box Jumps, 24/20 in
5 Double Kettlebell Clean & Jerks, 53/35 lbs
Metcon (No Measure)
At Home: No Gear
3 rounds for quality of:
Run, 400 m
10 Burpee Broad Jumps
10 Squat Jumps
RPE 14
Cool Down
Metcon (No Measure)
1x :20-:30sec ea.:
–***3-Way Banded Shoulder Stretch***