Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
***Plate Plyo Warm-up*** 2-3xs:
–:20sec ON
–:10sec OFF
Mini Band Warm-up 2-3xs:
–20ea. Lateral Walk
–20ea. Monster Walk
–10 Banded Squats
2-3xs:
–5 ***Inchworm + Push-up***
–5ea ***Lying Quad Stretch***
–5 Box Jump (step down)
–5 Muscle Snatch
–5 Snatch Push Press
–:20sec Hard Bike
Metcon
Metcon (No Measure)
Every 2 mins for 12 mins, alternating between:
21 Thrusters, pick load
21 Weighted Pull-ups, pick load
15 Thrusters, pick load
15 Weighted Pull-ups, pick load
9 Thrusters, pick load
9 Weighted Pull-ups, pick load
Athlete chooses the weight for each movement and round so there is a load element here. Adjust each set. You should be able to complete the work in under 1 min and not have to break into any more than 3-4 sets for each round/exercise.
Cool Down
Metcon (No Measure)
–10ea Alt. ***Thoracic Rotation***
–:30sec ea. ***Thread the Needle***