Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
Bike or Row 3xs:
–:45sec Easy
–:15sec Hard
Dumbbell General Warm Up 1-2xs:
–10 Bootstrappers
–8ea Suitcase Dumbbell Deadlift
–8 Dumbbell Goblet Squat
–8ea Single Side Dumbbell Front Rack Lunge
–8ea Single Side Dumbbell Clean
General Barbell Warm Up 1x:
–10 Romanian Deadlift
–10 Bent Over Barbell Row
–10 Front Squat
–10 Good Morning
Movement Prep 1x:
–1 Dumbbell Complex @ a light load
–1 Dumbbell Complex @ workout weight
–5 Box Jump (step down)
Metcon
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 15 mins of:
3 Dumbbell Burpees, 50/35 lbs
3 Dumbbell Hang Power Cleans, 50/35 lbs
3 Dumbbell Front Squats, 50/35 lbs
3 Dumbbell Push Press, 50/35 lbs
3 Dumbbell Thrusters, 50/35 lbs
20 Box Jumps, 24/20 in
Goal: 6+ Rounds
Cool Down
Metcon (No Measure)
For quality:
Couch Stretch, L 2 mins/R 2 mins
3x 6 L/6 R Eccentric Pigeon Squats
3x Bar Hang, 30 secs
PVC Shoulder Stretch, 2 mins