Wolfe Tribe Fitness – WOD

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Warm-up (No Measure)


–400m Jog

–50ft ***Walking Quad Stretch***

–50ft ***Walking High Kicks***

–50ft ***High Knee Tuck + Lunge & Rotation***

–50ft ***Inchworm + Push Up***


–200m Jog

–30 High Knees

–30 Buttkickers

–10 ***Kip Swing***

–:20sec ***Hollow Rocks***

@@Barbell Warm Up 1x:

–5 Strict Press

–5 Push Press

–5 Push Jerk

@@Workout Prime 1x:

–3 Push Jerk (light load)

–3 Kip Swing + 1 Pull Up

–3 Push Jerk (moderate load)

–3 Kipping Pull Ups

–3 Push Jerk (heavy load)

–200m Hard Run


Metcon (Time)

3 rounds for time of:

Run, 400 m

7 Push Jerks, 205/145 lbs

21 Pull-ups

Goal: sub 12 mins

Accessory Work

Metcon (No Measure)

3 rounds for quality of:

10 L/10 R Single Arm Front Raises, pick load

10 L/10 R Single Arm Lateral Raises, pick load

10 L/10 R Single Arm Bent Over Rows, pick load

Use a 2.5 or 5 lb plate.