Workout of the Day
WOD – Tue, Oct 3
Wolfe Tribe Fitness – WOD
Warm Up (No Measure)
8 mins of:
– 200m Run
– 5 barbell muscle cleans
– 5 front squats
– 5 push press
– 5 kip swings
Metcon (Time)
For Time
– 20 Thrusters 115/75lbs
– Run 400m
– 20 burpee pull ups
– Run 400m
– 20 clean and jerks 115/75lbs
WOD – Mon, Oct 2
Wolfe Tribe Fitness – WOD
Warm Up (No Measure)
3x
– 10 cal row
– 10 DB Deadlift (5ea)
– 10 box step ups
– 3inch worms w/ push up
Metcon (Time)
For Time
– 100 Alt DB Snatches 50/35lb
– 75 box jump overs
– 50 push ups
– 25 calorie row
WOD – Fri, Sep 29
Wolfe Tribe Fitness – WOD
Warm Up (No Measure)
3 mins of shuttle work
then
2x
– 5 inch worms
– 10 DB swings ea/arm
Partner WOD (Time)
4 Rounds For Time
– 10 DB Snatches 50/35lbs
– 10 Shuttle Runs 20m
Partner A – snatches
Partner B – runs
then switch
both partner complete the movements=1 round
WOD – Thu, Sep 28
Wolfe Tribe Fitness – WOD
Metcon (Time)
5 Rounds for time
– 15 toes to bar
– run 200m
– 30 abmat sit-ups
Warm Up (No Measure)
2x
400m run
-10 kip swings
– 10 V- Ups
– 10 mountain climbers
WOD – Wed, Sep 27
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)
WOD – Tue, Sep 26
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.
WOD – Mon, Sep 25
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
WOD – Fri, Sep 22
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
WOD – Thu, Sep 21
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
WOD – Wed, Sep 20
Wolfe Tribe Fitness – WOD
Metcon (No Measure)
Every minute on the minute for 15 mins alternate between
– 10 thrusters 95/65
– 10 box jumps