Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
2-3 Rounds:
–200m Jog or Row
–5ea Kneeling Shoulder Taps
–15 Plate Bent Over Fly
–15 Plate Front Raise
–10 Plate External Rotation
//Use 5/2.5# change plates.//
General Snatch Warm Up 1x:
–10 Snatch Deadlift
–10 Snatch High Pull
–10 Muscle Snatch
–10 Snatch Press or Push Press
–10 Overhead Squat
Specific Snatch Warm Up 1x:
–5 Heaving Snatch Balance
–5 Snatch Balance
–5 Hang Snatch
–5 Snatch w/ a :01sec pause in the catch
Weightlifting
Snatch (1-1-1-1-1)
Overhead Squat (1-1-1-1-1)
Cool Down
Metcon (No Measure)
3 rounds for quality of:
20 Band Pull Aparts
5 L/5 R Landmine Rotations, pick load
10 L/10 R Kneeling Single Arm Landmine Press, pick load
8 Pause Reverse Hypers, pick load