Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
Bike Or Row 3xs:
-:45sec Easy
-:15sec Hard
2xs:
-5-10 Bootstrappers
-15 Scap Push Ups
-15 Scap Pull Ups
-5-10 Hang Muscle Clean
-5-10 Front Squats
Barbell Specific Warm Up 1x:
-3 High Hang Squat Clean
-3 Hang Squat Clean
-10 Bench Press
Barbell Build Up Sets 1x:
-3 Hang Squat Clean @ light load
-3 Bench Press @ light load
-2 Hang Squat Clean @ moderate load
-2 Bench Press @ moderate load
-1 Hang Squat Clean @ workout weight
-1 Bench Press @ workout weight
Metcon
Metcon (Time)
5-4-3-2-1 reps, for time of:
Hang Squat Clean, 225/155 lbs
Bench Press, 225/155 lbs
Strict Ring Dips
Goal: sub 9 mins
Cool Down
Metcon (No Measure)
2xs:
-:20sec ea. Single Arm Pec Stretch
-:30sec Underhand PVC Stretch