Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
Bike or Row 1x:
–10min @ an easy pace
2xs:
–20 ***Banded Good Morning***
–15 ***Band Pull Aparts***
–10 ***Banded Press***
Clean General BB Warm-up 1x:
–5 Down & Up
–5 Down & High Pull
–5 Down & Muscle Clean
–5 Front Squat
–5 Strict Press
–5 Behind the Neck Press
Clean Specific BB Warm-up 1x:
–3 High Hang Clean
–3 Mid Thigh Clean
–3 Mid Shin Clean
–3 Push Press
–3 Split Jerk
Weightlifting
3 Position Clean + Jerk (2-2-1-1-1)
Complete the jerk only after the rep from the floor
Cool Down
Metcon (No Measure)
For quality:
6 L/6 R Eccentric Bulgarian Split Squats
Standing Hamstring Stretch, 1 min
Kneeling Glute Stretch, L 1:30/R 1:30
— then —
2×10 Tempo Squats, pick load
200 Seated Banded Leg Curls
Banded Lateral Walk, 2x L 50 ft/R 50 ft
— then —
Eccentric Dumbbell Pull Over, 6 secs
Pec Stretch, 1:30
Roll/Smash Upper Back, 2 mins
— then —
2×10 Tempo Strict Press, pick load
50 Ring Rows
2×15 Rear Delt Raises, pick load
Eccentric Bulgarian Split Squats- 6 secs
Tempo Squats- 3 secs lowering and rising
Eccentric Dumbbell Pull Overs- 3 secs lowering and rising
Tempo Strict Press- 3 secs lowering and 1 sec rising