Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

Row, Bike, Ski 5xs:

–:50sec Easy

–:10sec Hard

1x:

–5ea ***High Knee Tuck + Lunge & Twist***

–10ea ***Walking Hamstring Sweep***

–5ea Lateral Lunge

–10ea ***Walking Quad Stretch***

1x:

–5 Muscle Clean

–5 Front Squat

–5 Rack Press

–5 Back Squat

1x:

–3 Front Squat

–3 Push Press

–3 Quick Thruster

–3 Thruster (pause at top)

Metcon

Metcon (AMRAP – Rounds)

Death By Thruster

With a continuously running clock perform:

1 Thruster, 135/95 lbs in the first 1 min

2 Thrusters, 135/95 lbs in the second 1 min

3 Thrusters, 135/95 lbs in the third 1 min



Continuing this for as long as you are able.

Cool Down

Metcon (No Measure)

3 rounds for quality of:

10 Dumbbell Front Raises, pick load

10 Dumbbell Lateral Raises, pick load

10 Dumbbell Bent Over Raises, pick load

Complete 2-3 rounds.

+

***Pigeon Stretch*** 1x:

–2min per side

WORKOUT OF THE DAY