Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

Reverse Tabata Row 6xs:

–:20sec Easy

–:10sec Hard

2xs:

–15 Russian Swings (light)

–10 ***Banded Press***

–10 ***Band Pull Aparts***

–:30sec Plank

General BB Warm-up 1x:

–10 RDL

–10 Muscle Clean

–5 Hang Power Clean

–5 Push Press

–3 Power Clean

–3 Push Jerk

Metcon

Metcon (Time)

For time:

Run, 100 m

10 Clean & Jerks, 135/95 lbs

Run, 200 m

9 Clean & Jerks, 145/100 lbs

Run, 300 m

8 Clean & Jerks, 155/105 lbs

Run, 400 m

7 Clean & Jerks, 165/115 lbs

Run, 500 m

6 Clean & Jerks, 175/125 lbs

Run, 600 m

5 Clean & Jerks, 185/135 lbs

Run, 700 m

4 Clean & Jerks, 195/140 lbs

Run, 800 m

3 Clean & Jerks, 205/145 lbs

Run, 900 m

2 Clean & Jerks, 215/150 lbs

Run, 1000 m

1 Clean & Jerk, 225/155 lbs

35 min CAP

Metcon (No Measure)

At Home: Minimal Gear

5 rounds for time of:

Run, 600 m

15 Dumbbell Clean & Jerks, 55/40 lbs

Goal: sub 25 mins

Metcon (No Measure)

At Home Body Weight

For time:

Run, 200 m

20 Burpees

Run, 200 m

18 Burpees

Run, 200 m

16 Burpees

Run, 400 m

14 Burpees

Run, 400 m

12 Burpees

Run, 400 m

10 Burpees

Run, 600 m

8 Burpees

Run, 600 m

6 Burpees

Run, 800 m

4 Burpees

Run, 800 m

2 Burpees

Cool Down

Metcon (No Measure)

***Lying Thoracic Stretch*** 3xs:

–:20sec per side

WORKOUT OF THE DAY