Wolfe Tribe Fitness – WOD

View Public Whiteboard


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 (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