Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

Bike or Row 6xs:

–:20sec Easy

–:10sec Hard

Dynamic Warm Up 1x:

–10ea Lying Leg Swing

–5ea Lying Leg Crossover

–5 Roll Over V-Sit

–10 Alt. Hanging Hip Touch

2 Rounds:

–10 Snatch Deadlift

–10 Muscle Snatch

–5 Snatch Press

–10 Scap Pull Ups

–1-2 Strict Pull Ups or 6 Segmented Ring Row

Specific Barbell Warm Up 1x:

–5 Snatch Low Pull

–5 Snatch High Pull

–5 Muscle Snatch

–3 Snatch Drop 2″

–3 Snatch Drop @ parallel

–3 Snatch Drop @ full

–3 Overhead Squats

Workout Prime 1x:

–3 Power Snatch @ a light weight

–2 Power Snatch @ a moderate weight

–1 Power Snatch @ workout weight

–1-2 Strict Pull Up or Variation

–3 Over/Under

Metcon

Metcon (AMRAP – Rounds and Reps)

12Min AMRAP:

1 Snatch 185/125lb

6 Strict pull ups

12 Over/Under 24/20

Goal: 6+ round

Cool Down

Metcon (No Measure)

3 rounds for quality of:

15 Band Face Pulls

L Suitcase Carry, pick load, 100 ft

15 Band Pull Aparts

R Suitcase Carry, pick load, 100 ft

10 Plate Front Raises, pick load

10 L/10 R Crossbody Deadlifts, pick load

WORKOUT OF THE DAY