Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
3 Rounds:
–1min Bike or Row
–5ea Spiderman Lunge + Rotation
–5 Inchworm + Push Up
–6 Kip Swing
–5-10 Muscle Clean
–5-10 Front Squat
–5-10 Strict Press
//Increase speed on the bike with each round.//
Specific Barbell Warm Up 1x:
–5-10 Power Clean
–5 Front Squats
–5-10 Push Jerk
Workout Prime 1x:
–4 Power Clean @ workout weight
–4 Ring Push Ups
–4 Front Squat @ workout weight
–4 Pull Ups
–4 Push Jerk @ workout weight
–4 T2B
Metcon
Metcon (Time)
2 rounds for time of:
20 Power Cleans, 135/95 lbs
25 Ring Push-ups
20 Front Squats, 135/95 lbs
25 Pull-ups
20 Push Jerks, 135/95 lbs
25 Toes-to-bars
Goal: sub 20 mins
Cool Down
Metcon (No Measure)
3 rounds for quality of:
15 Plate Front Raises, pick load
15 Plate 45 Degree Raises, pick load
15 Plate Lateral Raises, pick load
3×10-15 reps of each