Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
2-3 Rounds:
–50 Jumping Jacks
–:20sec Dead Hang
–3 Strict Pull Ups or Ring Rows
–:15sec Wall Facing Handstand Hold
–5 Pike Handstand Push Ups
–10 Hang Muscle Cleans
–5 Front Squats
Burgener Clean 1-2xs:
–3 Down & Up
–3 Down & High Pull
–3 Down & Muscle Clean
–3 Drop 2″
–3 Drop below parallel
–3 Hang Clean (power or squat)
Hang Squat Clean Build Up Sets 1x:
–3 Hang Squat Clean @ a light load
–3 Hang Squat Clean @ a moderate load
–3 Hang Squat Clean @ workout weight
Workout Prime 1x:
–6 Plyo Skier
–3 Handstand Push Ups
–1 Hang Squat Clean
–1 Rope Climb or Variation
Metcon
Metcon (Time)
6 rounds for time
16 box plyo skiers 24/20
5 strict hspu
3 hang squat cleans 225/155
1 rope climb
Cool Down
Metcon (No Measure)
Eccentric Dumbbell Pull Over 3×6
Use the same weight for each set.
Rest as needed between sets.
Tempo- 6 secs lowering, regular return
+
Sprinter Stretch, 90 secs/side
Adductor Stretch, 90 secs/side