Wolfe Tribe Fitness – WOD
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