Wolfe Tribe Fitness – WOD
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