Wolfe Tribe Fitness – WOD

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Bike, Row or Run 1x:

–5min with a :10sec burst throughout

2 Rounds:

–5ea Spiderman Lunge + Rotation

–8 T-Push Up

–8 KB Goblet Squat

–6-8ea Single Arm KB Push Press

–3-5 Strict Pull Ups or Ring Row

General Barbell Warm Up 1x:

–5-10 Deadlift

–5-10 Muscle Clean

–5-10 Front Squat

–5-10 Push Press

Workout Prime 1x:

–10 Barbell Thruster

–1/2 Legless Rope Climb or Rope Climb

–5 Thruster @ workout weight

–1 Legless Rope Climb or Rope Climb

Metcon

Metcon (Time)

For time:

30 Thrusters, 75/55 lbs

3 Legless Rope Climbs

20 Thrusters, 75/55 lbs

2 Legless Rope Climbs

10 Thrusters, 75/55 lbs

1 Legless Rope Climb

Goal: sub 8 mins

Cool Down

Metcon (No Measure)

3 rounds for quality of:

R Arm Overhead + L Arm Front Rack Carry, pick load, 100 ft

10 R Pallof Press

L Arm Overhead + R Arm Front Rack Carry, pick load, 100 ft

10 L Pallof Press

Plank-up, 30 secs

WORKOUT OF THE DAY