Wolfe Tribe Fitness – WOD
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%