Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
Bike, Row or Run 3xs:
–:45sec ON
–:15sec OFF
2 Rounds:
–10 Sumo Inchworm
–10ea Kneeling Shoulder Taps
–8 Muscle Clean to Press
–6 Kip Swing
–3 Kip Swing + 2-3 Kipping Knee Raise
Movement Prep/ Workout Prime 1x:
–3 Clean & Jerk @ a light weight
–2 Clean & Jerk @ a moderate weight
–3 Kip Swing + 1-2 Toes to Bar
–2 Clean & Jerk @ a moderate to heavy weight
–2 Clean & Jerk @ workout weight
–3 Toes to Bar or Variation
Metcon
Metcon (Time)
For time:
50 Clean & Jerks, 185/125 lbs
75 Toes-to-bars
Complete in any order you like to accomplish the work. Split it up how you want
Goal: Sub 20 min
Cool Down
Metcon (No Measure)
1x:
–1-2min per side Banded Lat Stretch
–2min Childs Pose