Wolfe Tribe Fitness – WOD
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