Wolfe Tribe Fitness – WOD

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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

WORKOUT OF THE DAY