Wolfe Tribe Fitness – WOD
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.