Wolfe Tribe Fitness – WOD

View Public Whiteboard

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

WORKOUT OF THE DAY