Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
2-3 Rounds:
–1min Bike, Row or Ski Erg
–5 Inchworm + Push Up
–10 PVC Pass Thru
–10 PVC Press
–10 PVC Good Morning
–5 Plate Overhead Lunge, Lunge, Squat
//Use a light plate, 15-25#)
General Snatch Warm Up 1x:
–10 Snatch Deadlift
–10 Muscle Snatch
–10 Snatch Press
–10 Overhead Squat
Metcon
Metcon (AMRAP – Rounds)
Every 3 mins for 12 mins do:
5 Hang Power Snatches, pick load
10 No Push-up Burpees
15 Wall Balls, 14/10 lbs, 12/10 ft
snatches 40-50% of 1rm
Metcon (No Measure)
3 rounds for quality of:
Side Plank, L 20 secs/R 20 secs
10 Prone Snow Angels
Single Arm Overhead Carry, pick load, L 50 ft/R 50 ft
15 Band Face Pulls