Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
Jump Rope 6xs:
–:20sec ON
–:10sec OFF
//Any variation.//
Plate Warm Up 1x:
–10ea Rotations
–10ea Overhead Rotations
–10 Plate Swing
–5-10ea Plate Woodchop
–10 Alt. OH Lunge
–10 Alt. Lateral Lunge
–10 Squat + Plate Press Away
–5-10 Plate OH Squat
//Weight should be between 15-25#.//
General Snatch Barbell Warm Up 1-2xs:
–5 Snatch Deadlift
–5 Muscle Snatch
–5 Snatch Press
–5 OHS
–5 Sotts Press
9min AMRAP Specific Warm Up 1x:
–3 Squat Snatch @ light load
–4 Alternating Strict Single Leg Knee Raise
–3 Squat Snatch @ workout weight
–2-4 Alternating Strict Single Leg Crossbody T2B
–30 Double Unders
Metcon
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 9 mins of:
9 Hang Squat Snatches, 115/75 lbs
6 Alternating Strict Single Leg Crossbody Toes-to-bars
30 Double Unders
Weightlifting
Metcon (No Measure)
Good Morning 8-8-8, using heaviest weight per set
Single Leg Box Step-up 30-30, using heaviest weight per set
High Bar Close Stance Back Squat 10-10, using heaviest weight per set
Pull-up 1×20, using heaviest weight for the set
Bradford Press 10-10-10, using heaviest weight per set
Single Arm Landmine Muscle Snatch 20-20, using heaviest weight per set