Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
Bike, Row or Run:
–3-5min @ an easy pace
PVC Warm Up 1x:
–10 PVC Pass Thru
–10 PVC Around the World
–10 PVC Rotation
–10 PVC Good Morning
–5-10 PVC OHS
–5-10 PVC Sotts Press
2xs:
–15 Overhead Band Pull Apart
–10 Banded Press
–5 Muscle Snatch
–5 Snatch Press or Push Press
–3 Snatch Balance
Snatch Specific Warm Up 1x:
–3 Snatch
–3 Hang Snatch
–3 High Hang Snatch
Clean Barbell Warm Up 1x:
–5 High Hang Power Clean
–5 Hang Power Clean
–5 Power Clean
–5 Push Jerks w/ a :03sec pause in the land
Metcon
Metcon (No Measure)
Every 1 min for 3 mins do:
2 Snatches, 60% 1RM
— then —
Every 1 min for 3 mins do:
2 Snatches, 65% 1RM
— then —
Every 1 min for 3 mins do:
2 Snatches, 70% 1RM
Light jump rope with the remainder time
THEN
Every 1 min for 3 mins do:
2 Power Clean & Jerks, 60% 1RM
— then —
Every 1 min for 3 mins do:
2 Power Clean & Jerks, 65% 1RM
— then —
Every 1 min for 3 mins do:
2 Power Clean & Jerks, 70% 1RM
Light jump rope with the remainder time
Cool Down
Metcon (No Measure)
Pec Stretch
–1-2min per side
Foam Roll Lats:
–1-2min per side