Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

2 Rounds:

–15/12 Calorie Bike or Row

–10 Sumo Inchworm

–8ea Single Arm Kettlebell Swing

–6ea Alternating Goblet Lunge

–:30sec Forearm Plank

General Barbell Warm Up 1x:

–10 Romanian Deadlift

–10 Bent Over Row

–10 Muscle Clean

–10 Front Squat

Burgener Clean1-2xs:

–3 Down & Up

–3 Down & High Pull

–3 Down & Muscle Clean

–3 Drop 2″”

–3 Drop below parallel

–3 Hang Power Clean

–3 Squat Clean

Movement Prep/ Workout Prime 1x:

–2-3 Squat Clean @ a light load

–2 Squat Clean @ workout weight

–6-8 Kettlebell Swing

Metcon

Metcon (Time)

5 Rounds for Time

— 7 Squat Clean 155/105

— 14 KB Swings 53/35

Sub 10min goal time

Metcon (No Measure)

5 Rds for Quality

– 1 box jump 24/20

– 1 bix jump 30/24

– 1 box jump 36/30

– sled push 100 ft, pick load

WORKOUT OF THE DAY