Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

Bike, Row or Run 1x:

–3-5 minutes @ a moderate pace

Dynamic Warm Up 1x:

–10ea Lying Leg Swing

–10ea Lying Leg Crossover

–10 Roll Over V-Sit

–10ea Spiderman Lunge + Rotation

Burgener Snatch 1x:

–3 Down & Up

–3 Down & High Pull

–3 Down & Muscle Snatch

–3 Snatch Drop 2″”

–3 Snatch Balance

–3 Hang Power Snatch

Burgener Clean 1x:

–3 Down & Up

–3 Down & High Pull

–3 Down & Muscle Clean

–3 Drop 2″”

–3 Drop below parallel

–3 Hang Clean (power or squat)

Weightlifting

Metcon (Weight)

Snatch Wave:

2 reps @ 60%

2 reps @ 60%

2 reps @ 60%

2 reps @ 65%

2 reps @ 65%

2 reps @ 65%

2 reps @ 70%

2 reps @ 70%

2 reps @ 70%

Metcon (Weight)

Clean and Jerk Wave

2 reps @ 60%

2 reps @ 60%

2 reps @ 60%

2 reps @ 65%

2 reps @ 65%

2 reps @ 65%

2 reps @ 70%

2 reps @ 70%

2 reps @ 70%

Cool Down

WORKOUT OF THE DAY