Workout of the Day

Wolfe Tribe Fitness – WOD

Warm Up (No Measure)

3 min: Row/Run

then

2x

– 30 sec front rack opener

– 10 Pass throughs

– 10 front squats w/ pvc

Metcon (AMRAP – Reps)

4 Rounds of:

– 3 min max thruster reps

rest 2 mins between each round
Score is weight x reps. (Up to 150lb/105lb)

Wolfe Tribe Fitness – WOD

Fight Gone Bad (3 Rounds for reps)

3 Rounds For Total Reps in 17 minutes.

1 minute Wall Ball Shots (20/14 lb)

1 minute Sumo Deadlift High-Pulls (75/55 lb)

1 minute Box Jumps (20 in)

1 minute Push Press (75/55 lb)

1 minute Row (calories)

1 minute Rest.

Wolfe Tribe Fitness – WOD

Warm Up (No Measure)

3 mins bike/row/run

then

2x

5 inch worm w/ pushup

10 box step ups

15 Plank Ups

Metcon (Time)

For Time

db weight: 50/35

– 12 DB Floor Press

– 24 Renegade rows

– 12 DB Box step overs

– 10 DB Floor Press

– 20 Renegade Rows

– 10 DB Box Step Overs

– 8 DB Floor Press

– 16 Renegade Rows

– 8 DB Box Step Overs

– 6 DB Floor Press

– 12 Renegade Rows

– 6 DB box step overs

– 4 DB Floor Press

– 8 Renegade Rows

– 4 DB Box Step Overs

– 2 DB Floor Press

– 4 renegade rows

– 2 DB Box Step Overs

Wolfe Tribe Fitness – WOD

Partner WOD (Time)

For Time

10 KB Swings 53/35

100m Run

20 KB Swings

200m Run

30 KB Swings

400m Run

40 KB Swings

600m Run

50 KB Swings

800m Run
Each partner completes the required number of Swings then both Partner Run together.

partner A: 10 swings

partner B: 10 swings

A&B run together

partner A 20swings partner B 20 swings a&b run

Wolfe Tribe Fitness – WOD

Metcon (Time)

For time:

DB Farmer carry 50/35 200m

20 DB clean and jerks

DB front rack carry 100m

15 DB clean and jerks

DB Overhead carry 50m

10 DB clean and jerks

Wolfe Tribe Fitness – WOD

Metcon (No Measure)

Every minute on the minute for 15 mins alternate between

– 10 thrusters 95/65

– 10 box jumps

Wolfe Tribe Fitness – WOD

Metcon (Time)

For Time

– 50 burpee pull ups

– 300 double unders

every 2 minutes complete 7 toes to bar

Wolfe Tribe Fitness – WOD

Metcon (Time)

For Time

Row 2K

Run 1 mile

Row 1K

Run 800m

Row 500m

Run 400m
Sub 32mins

Warm up (No Measure)

Spend a few (3-5) minutes warming up for run and row

– high knees, butt kicks, calf stretch, etc.

Wolfe Tribe Fitness – WOD

Warm Up (No Measure)

3x

– 10 air squats

– 10 RDL w/bar

– 5 inch worms w/cobra

Partner WOD (Time)

For Time

– 100 wall balls

– 80 deadlifts 225/155

– 60 bar facing burpees

Wolfe Tribe Fitness – WOD

Metcon (Time)

6 rounds for time

– 7 push jerks 135/95lbs

– 11 pull ups

– 21 double unders

Warm up (No Measure)

8mins of

– 1min jump rope

– 3 (2 kip swings + 1 pull up)

– 10 push press w/bar

– 10 push jerks w/bar