Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
1 Round:
–200m Jog or Row
–10ea Lying Leg Swing
–5ea Lying Leg Crossover
–5 Roll Over V-Sit
–10 Straight Leg Sit Up
2 Rounds:
–200m Jog or Row
–12 KB Sumo Deadlift
–8ea Single Arm KB Swing
–6ea Single Arm KB Press or Push Press
Workout Prime 1x:
–6-8 Barbell Clean & Jerk
–3 Clean & Jerk @ a light load
–3 Clean & Jerk @ a moderate load
–3 Clean & Jerk @ a heavy load
–200m Hard Row
Weightlifting
Push Press (5-3-3-2-2)
Metcon
Metcon (Time)
For time:
Row, 300 m
10 Clean & Jerks, 135/95 lbs
Row, 400 m
10 Clean & Jerks, 155/105 lbs
Row, 500 m
10 Clean & Jerks, 185/125 lbs
Goal: sub 13 mins