Wolfe Tribe Fitness – WOD

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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

WORKOUT OF THE DAY