Wolfe Tribe Fitness – WOD
Warm-up
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
Metcon
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