Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

***Front Rack Opener***

2xs:

–:30sec ea. Banded Tricep Stretch

–:30sec ea. BB Tricep Smash

2xs:

–5 ***Sumo Inchworm***

–10 ***Scap Push-up***

–:15sec Reverse Grip Hang

–5 Hang Muscle Clean

–5 Front Squat

–5 Strict Press

Clean Skill Transfer 1x:

–3 Push Press

–3 Push Jerk

–3 High Hang Power Clean

–3 Hang Power Clean

–3 Front Squat

Split Jerk Footwork Drills 1x:

–5 Jump & Land (no arms)

–5 Jump & Land (arms, no weight)

–5 Split Jerk w/ BB :02sec pause in landing position

Weightlifting

Power Clean + Front Squat + Split Jerk (1-1-1-1-1)

Metcon (No Measure)

At Home: Minimal Gear

Dumbbell Power Clean + Front Squat + Split Jerk 1-1-1-1-1

Use the heaviest weight you can for each set.

Rest as needed between sets.

5x(1+1+1)

If you don’t have heavy loading increase reps to 5x(3+3+3).

Metcon (No Measure)

At Home: No Gear

4 rounds for quality of:

15 L/15 R Split Curtsy Lunges

Bent Knee Hollow Hold, 30 secs

10 Bear Crawl Steps

10 Backward Bear Crawl Steps

10 L/10 R Lateral Bear Crawl Steps

Metcon (AMRAP – Reps)

Burner:

In 5 mins do:

Run, 800 m

max reps in remaining time Power Cleans, 155/105 lbs

Cool Down

Metcon (No Measure)

3 rounds for quality of:

Alternating Bird Dog, 20 secs

R Static Bird Dog Hold, 20 secs

Alternating Bird Dog, 20 secs

L Static Bird Dog Hold, 20 secs

WORKOUT OF THE DAY