Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
3xs:
–1min Bike or Row
–8 ***Sumo Inchworm***
–8ea Supine Lying Leg Swing
–8 ***Scap Push Ups***
–6 Snatch Deadlift
–6 Muscle Snatch
–6 Snatch Push Press
Specific BB Warm-up 1x
Workout Prime 2xs:
–5 Muscle Snatch
–3-5 Power Snatch
//Use the weight you plan on using for the workout here. Rest :20sec between rounds.//
Metcon
Rogue Invitational 2020 – Event 2A (Time)
For time:
50 Power Snatches, 95/65 lbs
Time cap: 4 mins
Rest 1 min before 2B…
Rogue Invitational 2020 – Event 2B (AMRAP – Rounds)
With a continuously running clock perform:
11 Power Snatches, 95/65 lbs in the first 1 min
12 Power Snatches, 95/65 lbs in the second 1 min
13 Power Snatches, 95/65 lbs in the third 1 min
…
Continuing this for as long as you are able.
Cool Down
Metcon (No Measure)
***Lying Banded Crossover Stretch*** 1x:
–1-2min per side
***Banded Hamstring Stretch*** 1x:
–1-2min per side