Workout of the Day
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
WOD – Tue, Sep 19
Wolfe Tribe Fitness – WOD
Metcon (Time)
For Time
– 50 burpee pull ups
– 300 double unders
every 2 minutes complete 7 toes to bar
WOD – Mon, Sep 18
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.
WOD – Fri, Sep 15
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
WOD – Thu, Sep 14
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