Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
Jump Rope 6xs:
–:20sec ON
–:10sec OFF
2 Rounds:
–5-10 Bootstrappers
–10 Straight Leg Sit Up
–10 Hang Muscle Clean
–:20sec per side Side Plank Hold
Specific Barbell Warm Up 1x:
–5 High Hang Power Clean
–5 Hang Power Clean
Movement Prep/ Workout Prime 1x:
–30 Double Unders
–6 Sit-Ups
–3 Hang Power Clean @ workout weight
Metcon
Metcon (Time)
For Time
-50 Double Unders
-50 sit ups
-10 hang power cleans 135/95
-40 Double Unders
-40 sit upsa
-10 hang power cleans 135/85
-30 double unders
-30 sit ups
-10 hang power cleans 135/95
-20 double unders
-20 situps
-10 hang power cleans 135/95
-10 double unders
-10 situps
-10 hang power cleans 135/95