Wolfe Tribe Fitness – WOD
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