Wolfe Tribe Fitness – WOD
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