Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
2xs:
–200m Run or Row
–6 Ring Row
–6 ***T-Push Up***
–6 Tempo Wall Squats (:03sec Down & Up)
–6 ***Kip Swing***
General Barbell Warm-up 1x:
–10 RDL
–10 Bent Over Row
–5 Muscle Clean
–5 Power Clean
Workout Prime 1x:
–1 Round of “”Cindy””
–3 Power Clean (light weight)
–3 Burpee T2B
–3 Power Clean (workout weight)
Metcon
Metcon (3 Rounds for reps)
In 10 mins do:
Run, 800 m
then in the remaining time, AMRAP of Cindy:
5 Pull-ups
10 Push-ups
15 Air Squats
In 10 mins do:
Run, 800m
max reps in remaining time Power Cleans, 185/125 lbs
In 10 mins do:
Run, 800m
max reps in remaining time Burpee Toes-to-bars