Wolfe Tribe Fitness – WOD

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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 (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