Wolfe Tribe Fitness – WOD

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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***

WORKOUT OF THE DAY