Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
Foam Roll 5-10 minutes:
–Lats
–T-Spine
Shoulder Warm Up 2xs:
–5 Bomber
–20 Straight Arm Banded Pull Down
–15 Band Pull Aparts
–10ea Side Single Arm DB Push Press
Workout Prime 1x:
–3 Strict Handstand Push Up
–1-3 Strict Deficit Handstand Push Up or Variation
–3 Hang Power Clean @ workout weight
–3 Box Jump Over
Metcon
Metcon (Time)
For time:
4 rounds of:
3 Strict Handstand Push-ups
5 Hang Power Cleans, 185/125 lbs
7 Box Jump Overs, 24/20 in
— Rest 3 mins —
4 rounds of:
7 Box Jump Overs, 24/20 in
3 Deficit Handstand Push-ups
5 Hang Power Cleans, 185/125 lbs
Goal: sub 8 mins on each 4 rounder
Cool Down
Metcon (No Measure)
2xs:
–1min per side Smash Calves
–:30sec Bent Knee Calf Stretch