Wolfe Tribe Fitness – WOD

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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

WORKOUT OF THE DAY