Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
@@1x:
–400m Jog
–50ft ***Walking Quad Stretch***
–50ft ***Walking High Kicks***
–50ft ***High Knee Tuck + Lunge & Rotation***
–50ft ***Inchworm + Push Up***
@@1-2xs:
–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
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.