Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

Bike, Row or Run 1x:

–3-5min @ easy pace

PVC Dynamic Warm Up 1x:

–10 Pass Thru

–10 Around the World

–10 PVC Good Morning

–10 PVC Rotations

–10 PVC OHS (slow)

–10 PVC Sotts Press (slow)

General Dumbbell Warm Up (light) 1x:

–8 Dumbbell Deadlifts

–8 Dumbbell Power Clean

–8 Dumbbell Squats

–8 Dumbbell Push Press

Workout Prime 1x:

–6 Dumbbell Box Step Over

–3 Dumbbell Clean & Jerk

Metcon

Metcon (Time)

For time:

100 Dumbbell Box Step Overs, 40/30 lbs

Every 1 min complete:

3 Dumbbell Power Clean & Jerks, 40/30 lbs

Goal: sub 15 mins

Metcon (No Measure)

Every 1 min for 12 mins, alternating between:

10 Ring Walk Outs

Ring Support, 20 secs + Bottom Ring Dip Hold, 20 secs

10 Hip Extensions + 10 Ski Erg Calories

Hip Extensions- add weight if able

WORKOUT OF THE DAY