Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
Bike or Row 5xs:
–:50sec Easy
–:10sec Hard
2xs:
–5ea Spiderman + Rotation
–20 Banded Good Morning
–15 Band Pull Aparts
–10 Hang Muscle Clean
–5 Strict Press
General Barbell Warm Up 1x:
–10 Front Squats
–10 Strict Press
–10 Good Morning
–10 Rack Press
Specific Barbell Warm Up 1x:
–3 High Hang Clean
–3 Push Press
–3 Hang Clean
–3 Push Jerk
–3 Clean
–3 Split Jerks
Weightlifting
Big Clean Complex (1-1-1-1-1)
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 postion clean + push press, 3 position clean + push jerk, 3 position clean + split jerk
-No dropping the bar
Goal: Max load with good technique
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
Cool Down
Metcon (No Measure)
3 rounds for quality of:
10 Plank-to-Wall Supports
Starfish Side Plank, L 15 secs/R 15 secs