Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

2 Rounds:

–12/10 Cal Row (easy to moderate)

–5 Sumo Inchworm

–10 Scap Pull Ups

–10 Scap Push Ups

–:10-:20sec Wall Facing Handstand Hold

General Clean Warm Up 1x:

–5-10 Deadlift

–5-10 Muscle Clean

–5-10 Front Squat

–5-10 Strict Press

–5-10 Rack Push Press

Specific Clean Warm Up 1x:

–3 High Hang Power Clean

–3 Hang Power Clean

–3 Power Clean

–3 Push Press

–3 Jerk Drop

–3 Split Jerk

Workout Prime 1x:

–:20sec Hard Row

–3 Box or Pike Handstand Push Up

–:20sec Hard Row

–3 Strict Handstand Push Ups

Metcon

2 Power Clean + Push Press + Split Jerk (1-1-1-1-1)

Hang Muscle Clean 10-10 (10-10)

WORKOUT OF THE DAY