Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
Bike, Row or Ski Erg 1x:
–:45sec Easy
–:15sec Hard
2 Rounds:
–5ea Kneeling Shoulder Taps
–:20sec Dead Hang
–50ft Single Arm Overhead Carry
–8-10ea Single Arm Press
–6 Lunge, Lunge, Squat
Barbell Warm Up 1x:
–10 Deadlift
–10 Bent Over Row
–10 Muscle Clean
–10 Front Squat
–10 Strict Press
Metcon
Metcon (Time)
21 – 15 – 9
Wall Balls 20/14 – 10/9
Power Cleans 135/95
Shoulder to Overhead 135/95
Cool Down
Metcon (No Measure)
3 rounds for quality of:
Suitcase Carry, pick load, R 50 ft
10 R Standing Teapots, pick load
Suitcase Carry, pick load, L 50 ft
10 L Standing Teapots, pick load
You choose the weight and object (kettlebell, dumbbell, or barbell).