06/14/2021

Wolfe Tribe Fitness – WOD

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Bike or Row 6xs:

–:20sec Easy

–:10sec Hard

2 Rounds:

–5ea Kneeling Shoulder Taps

–20 Hollow Rocks

–8 Kip Swing

–8 Hang Muscle Snatch

–8 Snatch Push Press

Metcon

Metcon (Time)

4 rounds for time of:

15/13 Row Calories

7 Chest-to-bar Pull-ups

7 Hang Power Snatches, 95/65 lbs

Chest-to-bar Pull-ups- jumping if needed

Cool Down

Metcon (No Measure)

3 rounds for quality of:

10 R Teapots

15 Hip Extensions

10 L Teapots

10 Landmine Rotations, pick load

Bird Dog, L 20 secs/R 20 secs