Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

@@Bike or Row 3xs:

–:45sec Easy

–:15sec Hard

@@2xs:

–10 Ring Row

–10 ***Scap Push Up***

–10 ***Hanging Hip Touch***

–10 Push Ups

–:20sec Hollow Rocks

@@Workout Prime 1x:

–10 Empty BB StricPress

–6 Jumping Rope Pull Ups

–6 PushPress @35%

–1 Rope Climb

–3 Push Jerk @50%

–1 Legless Rope Climb

–3 Split Jerks @65%

–1-2 Split Jerks @70-75%

Weightlifting

Split Jerk (8 minutes to find max Shoulder to Overhead)

Metcon

Metcon (AMRAP – Reps)

4 mintes AMRAP:

Max Rope climbs

Directly after Shoulder to Overhead

Accessory Work

Metcon (No Measure)

3 rounds for quality of:

R Arm Waiters Walk, pick load, 50 ft

Chin Over Bar Hold, 10 secs

Bottom Goblet Squat Hold, pick load, 30 secs

L Arm Waiters Walk, pick load, 50 ft

Chin Over Bar Hold, 10 secs

Rest 1:30

Bottom Goblet Squat Holds- light

WORKOUT OF THE DAY