Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
@@Bike or Row 5xs:
–:50sec Easy
–:10sec Hard
@@2xs:
–5 ***Bombers***
–5-10ea ***Sky Reach***
–5-10 OHS
–10 Muscle Snatch
–10 Snatch Push Press
Workout Prime 1x:
–5 BB Thruster
–5 Thruster @ light load
–3 Thruster @ a moderate load
–3 Thruster @ a moderate to heavy load
–2-3 Thruster @ workout weight
Metcon
Metcon (Time)
For time:
30 Thrusters, 185/135 lbs
Goal: sub 8 mins
Accessory Work
Metcon (No Measure)
3 rounds for quality of:
8 L Leg Banded Glute Bridges Extensions
L Leg Banded Glute Bridges Extension, 20 secs
8 R Leg Banded Glute Bridges Extensions
R Leg Banded Glute Bridges Extensions, 20 secs
+
Foam Roll IT Band & Quads:
–2-3min per side