Workout of the Day

Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

@@Bike or Row 6xs:

–:20sec Easy

–:10sec Hard

@@2xs:

–10ea ***Lying Leg Swing***

–5ea ***Lying Leg Crossover***

–5 ***Roll Over V-Sit***

–10 ***Scap Push Up***

–5 Muscle Clean

–5 Front Squat

–5 Push Press

@@Workout Prime 1x:

–5 Muscle Snatch (workout weight)

–5 Power Snatch (workout weight)

Weightlifting

Deadlift + Power Clean + Squat Clean + Front Squat + Split Jerk

1-1-1-1-1

Metcon

Randy (Time)

For Time:

75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.

Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

@@2xs:

–15/12 Cal Row or Bike

–10ea ***Straight Leg Bear Crawl***

–5ea ***Spiderman + Rotation***

–6ea ***Single Arm KB Swing***

–6ea Single Side KB Front Squat

@@Barbell Warm Up 1x:

–10 RDL

–5-10 Muscle Clean

–5-10ea Front Rack Elbow Rotations

–5-10 Front Squats

–10 Good Morning

@@Workout Prime 1x:

–:20sec Hard Row

–6 Front Squat (light load)

–:20sec Hard Row

–6 Front Squat (workout weight)

Metcon

Metcon (AMRAP – Rounds and Reps)

Partner WOD: I Go:You Go format

As many reps as possible in 12 mins of:

3 Row Calories

3 Front Squats, 135/95 lbs

6 Row Calories

6 Front Squats, 135/95 lbs

9 Row Calories

9 Front Squats, 135/95 lbs

…

Continue adding 3 reps each round to each movement until time expires.

Cool Down

Metcon (No Measure)

@@***True Hip Flexor Stretch***

–1-2min per side

@@Foam Roll Quads

–2-3min per side

Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

@@Choose 1:

–400m Jog

–1.2k Bike

–500m Row

@@2xs:

–5 ***Bomber***

–5ea ***Prone Lying Leg Crossover***

–10 ***Sumo Inchworm***

–:20sec ***Dead Hang***

–3-5 Strict Pull Ups

–3-5 Strict Dips

@@Barbell Warm Up 1x:

–10 Muscle Clean

–10 Front Squat

–5-10 Strict Press

–5 Squat or Power Clean

–5 Push Jerk or Split Jerk

@@Workout Prime 1x:

–1 Clean & Jerk @ workout weight

–1-2 Ring Muscle Up or Variation

–3 Box Jump to a Step Down

–2-3 Bar Facing Burpees

Metcon

Metcon (Time)

10 rounds for time of:

1 Clean & Jerk, 225/155 lbs

2 Ring Muscle-ups

3 Box Jumps, 30/24 in

4 Bar Facing Burpees

Goal: sub 15 mins

Scale +: 185/135 – Strict Ring Dips

Scale 1: 155/105 – Ring Dips (kipping)

Scale 2: 135/95 – Banded Ring Dips

Scale 3: as needed

Cool Down

Metcon (No Measure)

For quality:

Reverse Grip Hang, 3 mins

Every time you break complete:

V-Sit Hold, 30 secs

No more than 5 breaks.

Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

@@Choose 1:

–400m Jog

–1.2k Bike

–500m Row

@@2xs:

–50 ***Plyo Skier***

–5ea ***Kneeling Shoulder Taps***

–15 ***OH Band Pull Aparts***

–15 Banded ***Scap Push-ups***

–200m Hard Run

@@Workout Prime 1x:

–:10sec Dead Hang

–200m Steady Run

–10 Push-ups or Knee Push-ups

–:10sec Dead Hang

Metcon

Coffland (Time)

Hang from a pull-up bar for 6 minutes

Each time you drop from the bar, perform:

800-m run

30 push-ups

Post time to comments
U.S. Army Spc. Christopher J. Coffland, 43, of Baltimore, Maryland, died Nov. 13, 2009, in Wardak province, Afghanistan, of wounds suffered when enemy forces attacked his unit with an improvised explosive device. Coffland, who joined the Army a month before reaching the enlistment age limit of 42, was assigned to the 323rd Military Intelligence Battalion at Fort Meade, Maryland. He was deployed to Afghanistan two weeks prior to his death.

Coffland is survived by his parents, David and Toni; his sisters, Lynn, Karen and Laurie; his brother, David; and many other friends and family members.
To learn more about Coffland click here

Cool Down

Metcon (No Measure)

Weighted Sit-up 20-20-20

Use the heaviest weight you can for each set.

Rest as needed between sets.

3×15-20 reps

@@***Pec Stretch***

–1-2min per side

@@Foam Roll Lats:

–1-2min per side

Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

@@Bike or Row 6xs:

–:20sec Easy

–:10sec Hard

@@2xs:

–5 ***Inchworm + Push-up***

–5-10 ***Bootstrappers***

–5ea ***Lateral Lunge***

–:20sec ***Hollow Rocks***

@@Barbell Warm-up 1x:

–5 ***Bradford Press**

–10 Goodmorning

–10 Alt. Reverse Lunges

–10 Back Squats

–10 Revers Press

Weightlifting

Shoulder Press (Find a 1RM max for day)

Back Squat (Find a 1 Rep Max)

Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

@@Bike or Row 5xs:

–:50sec Easy

–:10sec Hard

@@2xs:

–5 ***Bombers***

–5-10ea ***Sky Reach***

–5-10 OHS

–10 Muscle Snatch

–10 Snatch Push Press

Workout Prime 1x:

–5 BB Thruster

–5 Thruster @ light load

–3 Thruster @ a moderate load

–3 Thruster @ a moderate to heavy load

–2-3 Thruster @ workout weight

Metcon

Metcon (Time)

For time:

30 Thrusters, 185/135 lbs

Goal: sub 8 mins

Accessory Work

Metcon (No Measure)

3 rounds for quality of:

8 L Leg Banded Glute Bridges Extensions

L Leg Banded Glute Bridges Extension, 20 secs

8 R Leg Banded Glute Bridges Extensions

R Leg Banded Glute Bridges Extensions, 20 secs

+

Foam Roll IT Band & Quads:

–2-3min per side

Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

Bike, Row or Run

–3-5min @ easy pace

@@1x:

–10ea ***Lying Leg Swing***

–10ea ***Lying Leg Crossover***

–5 ***Roll Over V-Sit***

–5ea ***High Knee Tuck + Lunge & Rotate***

@@2xs:

–10 ***Straight Leg Sit-up***

–10 Romanian Deadlift

–10 Bent Over Row

–3-5 Strict Pull-up or Ring Row

@@Workout Prime 1x:

–6 ***Kip Swing***

–4 T2B or Kipping Knee Raise

–6 Deadlift @ light to moderate load

–1 Rope Climb or Practice

–6 Deadlift @ workout weight

–1 Rope Climb or Practice

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 12 mins of:

12 Toes-to-bars

6 Deadlifts, 225/155 lbs

1 Rope Climb

Goal: 6+ rounds

Cool Down

Metcon (No Measure)

@@***Banded Lat Stretch***

–1-2min per side

@@***Lying Thoracic Rotation***

–10 each way

Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

3xs:

–50 Jump Rope

–5ea ***Spiderman***

–5 ***Sumo Inchworm***

–5 Tempo Goblet Squat

–5ea Single Side KB FR Reverse Lunge

–5 Push-up

Workout Prime 1x:

–25 Double Unders or DU Practice

–8 Wall Balls

–4 Box Jump Over

–4 Burpees

Metcon

Metcon (Time)

3 rounds for time of:

50 Double Unders

40 Wall Balls, 20/14 lbs

30 Box Jump Overs, 24/20 in

20 Burpees

Goal: sub 21 mins

Cool Down

Metcon (No Measure)

@@***Couch Stretch***

–2-3min per side

@@Foam Roll Quads

–1-2min per side

Wolfe Tribe Fitness – WOD

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Warm-up

()

Warm-up (No Measure)

Run 800m

Weakness Warm Up

Row 5000m

Metcon

Metcon (No Measure)

Bro-Sesh

10 x 3 – Skull Crushers w/chest press finisher

10 x 3 – Straight Bar Curls

10 x 3 – Dragon Flies

5 x 5 – Weighted Hip Bridges

10 x 10 x 10 x3

Crunch – Sit Up – Flutter Kicks

Cool Down

Metcon (No Measure)

Stretch

Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

—Deep 3 Way Hip Stretch—

3x

–10 Lying Leg Swings—

–5ea Lying Leg CrossOvers—

—10 BB RDL—

—10 Hang Muscle Clean—

—10 Reverse Grip Press—

—15 Seconds DU or Practice—

Metcon

Metcon (AMRAP – Rounds and Reps)

5min AMRAP of

7 Power Cleans 135/95lb

35 Double Unders

—-then—

5min AMRAP of

7 Push Jerks 135/95lb

35 Double Unders

—then—

5min AMRAP of

7 Clean and Jerks 135/95lb

35 Double Unders

Cool Down

Metcon (No Measure)

Weight Barbell Front Rack Holds for time x2