Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
Bike or Row 6xs:
–:20sec Easy
–:10sec Hard
2 Rounds:
–5 Inchworm + Push Up
–8 Snatch Deadlift
–8 Muscle Snatch
–8 Overhead Squat
–8 Snatch Push Press
–8 Kip Swing
–4 Kipping Pull Ups
–1-2 Bar Muscle Ups
Metcon
Metcon (5 Rounds for reps)
As many reps as possible in 15 mins of:
From 0:00-5:00:
Bar Facing Burpee
From 5:00-9:00:
1 Squat Clean, pick load
From 9:00-12:00:
Assault Bike/row/ski Calorie
From 12:00-14:00:
Bar Muscle-up or Strick Pull Ups
From 14:00-15:00:
Deadlift, pick load
Squat Clean- find your 1RM in 4 mins
Deadlift- at 1RM Squat Clean
Goal: Just get it done
Cool Down
Metcon (No Measure)
2xs:
–8 Cat Cow
–8ea Lying Thoracic Rotation w/ a:01sec pause