Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

Run 400m

x2

– 5 Inch worms with push up

– 20 banded pull aparts

– 10 banded behind the neck press

– 10 banded good mornings

Run 400m

Barbell Warm Up

– Front Rack Opener

– 10 Reverse Grip Press

– 10 Press

– 10 Push Press

– 10 Push Jerk

– 10 Bent over Row

Metcon

Metcon (AMRAP – Reps)

For Reps:

3min AMRAP

— Run 200m

— Max Press 75/55

Rest 1 min

3 min AMRAP

— Run 200m

— Max Push Press 95/65

Rest 1 min

3 min AMRAP

— Run 200m

— Max Push Jerk 135/85

Rest 1 min

3 min AMRAP

— Run 200m

— Max Shoulder to Overhead 155/95

Cool Down

Metcon (No Measure)

3 rounds for quality of:

Handstand Hold, 20 secs

15 GHD Plate Muscle Snatches, pick load

10 Banded Behind-the-Neck Press

WORKOUT OF THE DAY