Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

@@Choose 1:

–400m Jog

–1.2k Bike

–500m Row

@@2xs:

–5 ***Bomber***

–5ea ***Prone Lying Leg Crossover***

–10 ***Sumo Inchworm***

–:20sec ***Dead Hang***

–3-5 Strict Pull Ups

–3-5 Strict Dips

@@Barbell Warm Up 1x:

–10 Muscle Clean

–10 Front Squat

–5-10 Strict Press

–5 Squat or Power Clean

–5 Push Jerk or Split Jerk

@@Workout Prime 1x:

–1 Clean & Jerk @ workout weight

–1-2 Ring Muscle Up or Variation

–3 Box Jump to a Step Down

–2-3 Bar Facing Burpees

Metcon

Metcon (Time)

10 rounds for time of:

1 Clean & Jerk, 225/155 lbs

2 Ring Muscle-ups

3 Box Jumps, 30/24 in

4 Bar Facing Burpees

Goal: sub 15 mins

Scale +: 185/135 – Strict Ring Dips

Scale 1: 155/105 – Ring Dips (kipping)

Scale 2: 135/95 – Banded Ring Dips

Scale 3: as needed

Cool Down

Metcon (No Measure)

For quality:

Reverse Grip Hang, 3 mins

Every time you break complete:

V-Sit Hold, 30 secs

No more than 5 breaks.

WORKOUT OF THE DAY