Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
2xs:
–200m Run or Row
–50ft ***Straight Leg Bear Crawl***
–50ft ***Hamstring Sweep***
–5/5 OH ***Samson Lunge***
–50ft/50ft KB Single Arm OH Walk
–:20sec Dead Hang
***DB Snatch Warm-up*** 1x5ea:
–Single Side Deadlift
–Single Arm Swing
–Single Arm C&J
–Snatch
Workout Prime 1x:
–6 Alt. DB Snatch
–6 Alt. Suitcase Carry Lunge
–1-2 Rope Climbs or Variation
–4 Alt. DB Snatch
–4 Alt. Suitcase Carry Lunge
Metcon
Metcon (Time)
2 rounds for time of:
20 Alternating Dumbbell Snatches, 50/35 lbs
L Arm Suitcase Lunge, 50/35 lbs, 100 ft
5 Rope Climbs
20 Alternating Dumbbell Snatches, 50/35 lbs
R Arm Suitcase Lunge, 50/35 lbs, 100 ft
Goal: sub 16 mins
Cool Down
Metcon (No Measure)
3 rounds for quality of:
Pull-up Bar Hang, 45 secs
15 Parallel GHD Sit-ups
10-15 Parallel GHD Sit-ups