Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
Bike or Row 6xs:
–:20sec Easy
–:10sec Hard
2 Rounds:
–10 Bootstrappers
–10 Goblet Good Morning
–8ea Crossbody Clean
–6ea Single Arm Bent Over Row
–:20sec per side Side Plank Hold
Burgener Clean 1-2xs:
–3 Down & Up
–3 Down & High Pull
–3 Down & Muscle Clean
–3 Drop 2″”
–3 Drop below parallel
–3 Hang Clean (power or squat)
Take 5-8 minutes to build up to your power clean weight.
Metcon
Metcon (Time)
3 Rds For Time
-10 Power Cleans 185/125
-20 Weighted Ab Mat Situps
Cool Down
Metcon (No Measure)
4 rounds for quality of:
Double Kettlebell Front Rack Carry, pick load, 100 ft
10 Ring Glute Walk Outs
Sled Drag- heavy
Double Kettlebell Front Rack Carry- moderate to heavy