Wolfe Tribe Fitness – WOD

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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

WORKOUT OF THE DAY