Wolfe Tribe Fitness – WOD
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