Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

Bike, Row or Ski Erg

–5-10min @ an easy pace

2xs:

–:20sec Dead Hang

–:30sec Bent Knee Hollow Hold

–6-8ea. Single Arm KB Strict Press

–50ft Single Arm KB OH Walk

BB Warm-up 1x:

–5 Strict Press

–5 Behind the Neck Strict Press

–5 Push Press

–5 Push Jerk w/ a :02 sec pause in the catch position

Push Jerk Build-up Sets 1x:

–3 Push Jerk @ a light load

–3 Push Jerk @ a moderate load

–2 Push Jerk @ a moderate to heavy load

–1 Push Jerk @ a heavy load

Weightlifting

Push Jerk (1-1-1-1-1-1)

Metcon (No Measure)

Single Arm Dumbbell Strict Press 20-20-20, using heaviest weight per set

Single Arm Dumbbell High-pull 20-20-20, using heaviest weight per set

Single Arm Dumbbell Strict Press- 3×10 L/10 R

Single Arm Dumbbell High-pulls- 3×10 L/10 R

Optional Work

1000m Row (Time)

Max Effort 1000m Row

Cool Down

Metcon (No Measure)

***Samson Stretch*** Hold 2xs:

–:30sec ea. Side

@@***Pec Stretch*** 1x:

–1-2min per side

WORKOUT OF THE DAY