Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
@@Bike or Row 5xs:
–:50sec Easy
–:10sec Hard
@@2xs:
–10 ***Sumo Inchworm***
–10 ***Scap Push-up***
–:20sec ***Dead Hang***
–10 BB Romanian Deadlift
–8 BB Hang Muscle Clean
–6 BB Strict Press
@@Prime 1x:
–8 Deadlift
–6 Hang Power Clean
–4 Push Jerk
//Use a light weight on the barbell.//
@@Prime 1x:
–6 Deadlifts
–4 Hang Power Clean
–3 Push Jerk
//Use the weight you intend to use for the workout.//
Metcon
DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
Cool Down
Metcon (No Measure)
3 rounds for quality of:
15 Hip Extensions
GHD Hollow Hold, 20 secs
10-15 Hip Extensions