Wolfe Tribe Fitness – WOD

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Bike or Row 6xs:

–:20sec ON

–:10sec OFF

2 Rounds:

–5 Inchworm + Push Up

–10 Alt. Single Leg Box Step Up

–20 Banded Good Morning

–15 Band Pull Aparts

–:30sec Plank Hold

Barbell Warm Up 1x:

–10 Romanian Deadlift

–10 Muscle Clean

–10 Strict Press

–5 Clean & Jerk

Metcon

Metcon (Time)

3 rounds for time of:

20 Box Jumps, 24/20 in

10 Clean & Jerks, 135/95 lbs

Goal: sub 8 mins

Cool Down

Metcon (No Measure)

Shoulder Accessory Y,T,W 3xs:

–10-15 reps in each position

Use Crossover Symmetry, mini bands or small plates.

WORKOUT OF THE DAY