Wolfe Tribe Fitness – WOD

View Public Whiteboard

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

WORKOUT OF THE DAY