Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
Bike or Row 3xs:
–:45sec Easy
–:15sec Hard
2 Rounds:
–5ea Samson Lunge
–:15sec Dead Hang
–10 Scap Pull Ups
–8ea Dumbbell Strict Press
–10 Pike Compression
Movement Prep/ Workout Prime 1x:
–10 Alt. Barbell Front Rack Lunge
–3 Kip Swing + 2 Pull Ups
–6 Alt. Dumbbell Snatch
–3 Kip Swing + 2 Toes to Bar
–6 Alt. Front Rack Lunge @ a light weight
–3 Pull Ups
–6 Alt. Dumbbell Snatch @ workout weight
–3 Toes to Bar
Metcon
Metcon (Time)
5 rounds for time of:
10 Alternating Front Rack Lunges, 155/105 lbs
15 Pull-ups
10 Dumbbell Snatches, 70/50 lbs
15 Toes-to-bars
Goal: sub 15 mins
Cool Down
Metcon (No Measure)
3 rounds for quality of:
20 Alternating Dumbbell Row + Static Holds, pick load
10 L/10 R Diagonal Banded Pull Aparts
10 Plate Front Raises, pick load
10 Scap Pull-ups