Wolfe Tribe Fitness – WOD
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