Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
Bike, Row or Run 5xs:
–:50sec Easy
–:10sec Hard
1-2 Rounds:
–10ea Lying Leg Swing
–5ea Lying Leg Crossover
–5 Roll Over V-Sit
–5ea Spiderman
Dumbbell Snatch Warm Up 1-2xs:
–5ea Dumbbell Deadlift
–5ea Dumbbell Swing
–5ea Dumbbell Clean & Jerk
–5ea Dumbbell Snatch
Back Squat Build Up Sets 1x:
–10 Empty Barbell Back Squats
–8 Back Squats @ a light load
–6 Back Squats @ a moderate load
–4 Back Squats @ working weight
Metcon
Metcon (Time)
3 rounds for time of:
20 Dumbbell Snatches, 70/50 lbs
10 Back Squats, 225/155 lbs
Goal: sub 12 mins
Accessory Work
Metcon (No Measure)
3 rounds for quality of:
10 Ring Walk Outs
10 Seated Barbell Good Mornings, pick load
20 Russian Twists, pick load