Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
Bike or Row 3-5xs:
–:50sec Easy
–:10sec Hard
2xs:
–6 ***Bomber***
–6 ***Spiderman***
–6 No Push Burpees
–6ea Single Side DB Squat
–6ea Single Side DB Push Press
–3-6 Strict Pull-ups or Ring Row
Barbell Warm Up 1x:
–10 RDL
–5 Muscle Clean to Strict Press
–5 Front Squat
–5 Thruster
Workout Prime 1x:
–5 Thruster @ 1st weight
–3 Thruster @ 2nd weight
–1-2 Thruster @ 3rd weight
–3 Burpee Pull-ups
Metcon
Metcon (Time)
For time:
21 Thrusters, 95/65 lbs
21 Burpee Pull-ups
15 Thrusters, 135/95 lbs
15 Burpee Pull-ups
9 Thrusters, 185/125 lbs
9 Burpee Pull-ups
Time cap: 10 mins
Accessory Work
Metcon (Time)
For time:
Run, 600 m
Double Kettlebell Farmers Carry, 53/35 lbs, 200 m
Cool Down
Metcon (No Measure)
Couch Stretch 1x:
–2-3min per side