Wolfe Tribe Fitness – WOD

View Public Whiteboard


Warm-up (No Measure)

Bike or Row 6xs:

–:20sec Hard

–:10sec Easy

1-2 Rounds:

–10 PVC Pass Thru

–10 PVC Around the World

–10 PVC Good Morning

–10 PVC Drop 2″

–10 Tempo Wall Squats

Shoulder Warm Up 2xs:

–10 Behind the Neck Banded Press

–15 Banded Face Pulls

–15ea Single Arm Banded Pull Down

General Snatch Barbell Warm Up 1x:

–10 Snatch Deadlift

–10 Muscle Snatch

–10 Snatch Push Press

–10 Overhead Squat

–5 Sotts Press

Specific Barbell Warm Up 1x:

–5 High Hang Snatch

–5 Heaving Snatch Balance

–5 Hang Snatch

–5 Snatch Balance


Isabel (Time)

For Time: 30 Snatches, 135# / 95#

Accessory Work

Metcon (No Measure)

3 rounds for quality of:

L Arm Overhead + R Arm Front Rack Carry, pick load, 50 ft

10 L/10 R Lateral Med Ball Toss, pick load

R Arm Overhead + L Arm Front Rack Carry, pick load, 50 ft

20 Banded Face Pulls

20 Reverse Hypers, pick load