Wolfe Tribe Fitness – WOD
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