Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
2 Rounds:
–250/200m Row or 1min Bike/ Run
–5ea Spiderman Lunge + Rotation
–10ea Hip Circles
–5ea Single Side Dumbbell Squat
–5ea Single Arm Dumbbell Press
–5ea Single Arm Thruster
–3 Kip Swing + 1-2 Pull Ups
General Barbell Warm Up 1x:
–10 Romanian Deadlift
–10 Bent Over Barbell Row
–10 Muscle Clean
–10 Front Squat
–10 Strict Press
–5-10 Thruster
Workout Prime 1x:
–:45sec Hard Row
–8-10 Thrusters
–3-4 Pull UpsGeneral Barbell Warm Up 1x:
–10 Romanian Deadlift
–10 Bent Over Barbell Row
–10 Muscle Clean
–10 Front Squat
–10 Strict Press
–5-10 Thruster
Workout Prime 1x:
–:45sec Hard Row
–8-10 Thrusters
–3-4 Pull Ups
Metcon
Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
Cool Down
Metcon (No Measure)
Not For Time:
18 Toes-to-bars
100 Single Unders
15 Toes-to-bars
100 Single Unders
12 Toes-to-bars
100 Single Unders
9 Toes-to-bars
100 Single Unders
6 Toes-to-bars
100 Single Unders
3 Toes-to-bars
100 Single Unders