Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

Run 400-meters or Row 500-meters

Dynamic Warm Up 1x:

–10ea Lying Leg Swing

–5ea Lying Leg Crossover

–10 Roll Over V-Sit

–5ea Spiderman Lunge + Rotation

Barbell Warm Up 1x:

–10 Romanian Deadlift

–10 Muscle Clean

–10 Front Squat

–10 Good Morning

Barbell Warm Up 1x:

–5 Power Clean

–5 Push Jerk

–5 Clean & Jerk

Workout Prime/ Movement Prep 1x:

–3 Power Clean @ a light weight

–3 Push Jerk @ a light weight

–3 Clean & Jerk @ a light weight

–200 Meter Run

–3 Power Clean @ workout weight

–3 Push Jerk @ workout weight

–3 Clean & Jerk @ workout weight

Metcon

Metcon (3 Rounds for reps)

In 7 mins

– run 800m

– max reps power cleans 155/105lbs

In 7 mins

– run 800m

– max repa push jerks 155/105lbs

In 7 mins

– run 800m

– max reps clean and jerks 155/105lbs

WORKOUT OF THE DAY