Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
Bike or Row 6xs:
–:20sec Easy
–:10sec Hard
2 Rounds:
–5-10ea Kneeling Shoulder Taps
–15 Band Pull Aparts
–15 Banded Behind the Kneck Press
–8 Muscle Clean
–8 Front Squat
–4 Strict Press
–4 Push Jerk
Specific Barbell Warm Up 1x:
–5 Deadlift
–5 Power Clean
–5 Hang Power Clean
–5 Split Jerk
Workout Prime/ Movement Prep 1x:
–3 Hang Power Snatch @ a light weight
–3 Hang Power Snatch @ workout weight
–:45sec Bike @ workout pace
Metcon
Metcon (Time)
Partner WOD
Teams of 3
For Time:
— 75 Hang power Snatches 135/95
— Row 200 calories/Bike 180 calories
Teams of 3 Accumulate In Any Order
2 work/ 1 rest
Metcon (No Measure)
3 rounds for quality of:
Single Arm Suitcase Carry, pick load, R 50 ft
10 L/10 R Lateral Med Ball Toss, pick load
Single Arm Suitcase Carry, pick load, L 50 ft
Hanging L-Sit Hold, 20 secs