Wolfe Tribe Fitness – WOD
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