Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

Bike or Row 5xs:

–:50sec Easy

–10sec Hard

2 Rounds:

–5 Inchworm + Push Up

–10 Scap Push Up

–10 Hang Muscle Clean

–10 Reverse Grip Press

–3 Strict Pull Ups or 6 Ring Row

Specific Barbell Warm Up 1x:

–5 High Hang Power Clean

–5 Push Jerk

–5 Hang Power Clean

–5 Split Jerk

Workout Prime/ Movement Prep 1x

–3 Hang Power Clean + 3 Push Jerk @ a light load

–3 Hang Power Clean + 3 Push Jerk @ a moderate load

–3 Hang Power Clean + 3 Push Jerk @ a heavy load

–3 Burpee Box Jump Over

–1-2 Muscle Up or Variation

Metcon

Metcon (Time)

For Time

12-9-6-3

Hang Power Clean 185/125

Burpee Box Jump Over 30/24

—Rest 2 Minutes–

12-9-6-3

Push Jerk 185/125

Bar Muscle Ups

Cool Down

Metcon (No Measure)

1x:

–1min per side Couch Stretch

–2-3min Standing Hamstring Strech

WORKOUT OF THE DAY