Wolfe Tribe Fitness – WOD
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