Wolfe Tribe Fitness – WOD
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