Workout of the Day

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

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

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

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

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