Wolfe Tribe Fitness – WOD
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