Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
1x:
-400m Jog or 500m Row
Dynamic Warm Up 1x:
-5 Inchworm + Push Up
-5ea Spiderman + Rotation
-10-20 PVC Pass Thru
-10-20 PVC Around The World
-10 PVC Good Morning
-10 PVC Rotations
Snatch Specific Warm Up 1x:
–5 Snatch Low Pull
–5 Snatch High Pull
–5 Power Snatch
–5 Snatch Balance
–5 Snatch
Burgener Clean Warm Up 1-2xs:
–3 reps of each
Workout Prime 1x:
-200m Jog or Row
-50ft Shuffle (right)
-50ft Shuffle (left)
-30 High Knees + Jog Out
-30 Buttkickers + Jog Out
-200m Jog or Row
Weightlifting
Snatch (Find a 1 Rep Max)
Clean and Jerk (Find 1 Rep Max)
Cool Down
Metcon (No Measure)
1x:
-:90sec ea. Banded Hamstring Stretch
-:90sec ea. Banded Crossover Stretch
-:90sec ea. Pigeon Stretch