Workout of the Day

Wolfe Tribe Fitness – WOD

Warm Up (No Measure)

3 mins row/bike/run

then

3x

– 10 Banded Hamstring Ext

– 10 Jump Shrug

– 10 Snatch Grip Press

– 10 Snatch Grip RDL

Team of 3 WOD (AMRAP – Rounds and Reps)

11 minute AMRAP

15 Synchro KBS (53/35)

10 Hang Snatch (95/65)
Athletes A and B will complete 15 Sync KBS. Once Completed, athlete A will complete 10 Hang Snatches. When athlete A finishes they will move back to start line and athletes B and C will complete 15 KBS then Athlete B will complete Hang Snatches. Then when athlete B finishes; athlete C and A will complete 15 KBS and athlete C will complete 10 hang snatches.

This will continue for 11 mins

Wolfe Tribe Fitness – WOD

Warm Up (No Measure)

3 mins of Row/Run/Bike/Ski

then

x2

– 10 Push Ups

– 10 Cobra to Downward Dog

– 10 Glute Bridges

Pause Bench Press (5-5-5-5-5)

Pause at the bottom of the bench press
2 sec pause at bottom

Speed Bench Press (5 x 15)

No more than 50% of 1 rep max
fast press from top to bottom.

Bent Over Row (5 x 10)

Banded Tricep Push Down (x2 Max Reps)

Wolfe Tribe Fitness – WOD

Warm Up (No Measure)

Run 400m

then

3x

– 10 med ball cleans

– 10 med ball deadlifts

– 10 push ups

– 10 wall ball sit ups

Metcon (AMRAP – Rounds and Reps)

15min AMRAP of

– 200m Run w/ Wall Ball

– 50ft Wall Ball Lunges

– 10 Air Squats w/ Wall Ball

Wolfe Tribe Fitness – WOD

Warm Up (No Measure)

7 Mins of

10 Cal Row

10 Jump Shrug snatch grip

10 Mountain Climbers

10 Thrusters w/ Bar

Metcon (No Measure)

Every 3 mins for 12 mins

– 5 Hang Power Snatches 95/65

– 10 no push burpees

– 15 wall balls 20/14, 10/9ft

Recovery (No Measure)

10 banded face pulls

10 banded pull apart

Wolfe Tribe Fitness – WOD

Warm Up (No Measure)

3 Min Row/Run/Bike/Ski

Then

2 Rounds

– 5 Tempo Squats

– 10 Scap Push Ups

– 10 Kip Swings

Murph Prep (Time)

For Time

800m Run

2 rounds of: 20 squats, 10 push ups, 5 pull ups

800m run

2 rounds of: 20 squats, 10 push ups, 5 pull ups

Midline (No Measure)

Sandbag Holds

– accumulate 10 mins of a sandbag hold

Wolfe Tribe Fitness – WOD

Warm Up (No Measure)

3 min Row

1 min front rack stretch

Then

2x

– lateral banded walks

– monster walks

– 10 banded squats

Front Squat (Find a 1RM)

Good Mornings (10- 10- 10 – 10 – 10)

Wolfe Tribe Fitness – WOD

Warm Up (No Measure)

3 mins Jump Rope

Then

2x

10 Kip Swings

5 Scap Pull Ups

3 Wall Walks

10 Calories Row

Team WOD (Time)

Teams of 3

Rx

180/Double Under

120/90 calorie row

60 HSPU

30 bar muscle ups
12 min time cap

Team WOD – Scaled (Time)

Teams of 3

Scaled

For Time

270 Single Unders

120/90 calorie row

60 HRPU

30 pull ups
12 min time cap

Part B (AMRAP – Reps)

4 mins AMRAP

GHD sit ups (must switch after 20 reps)

scaled

Ab mat sit ups

Wolfe Tribe Fitness – WOD

Warm Up (No Measure)

3min Bike/Row/Run

Then

3 way hip stretch

2x

– 10 kip swings

– 5 lunge lunge squat

– 10 scap push ups

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP (Murph Prep)

– 20 Air Squats

– 15 push ups (chest to floor)

– 10 pull ups

Wolfe Tribe Fitness – WOD

Warm Up (No Measure)

3 mins of Jump Rope

then

2 Rounds of

– 10 RDLs

– 10 Box Step Ups

– 5 Jump Shrugs

– 5 Jump Shrug Elbows

– 5 Front Squats

Metcon (Time)

10 rounds for time of:

30 Double Unders

7 Deadlifts, 155/105 lbs

5 Box Jumps, 30/24 in

3 Hang Squat Cleans, 155/105 lbs

Wolfe Tribe Fitness – WOD

Warm Up (No Measure)

3 min Row/Bike/ski/Run

Then

5 min AMRAP

– 10 Wall Facing Squats

– 10 Press with DBs (light)

– 10 Alt Lunges

Metcon (No Measure)

EMOM for 12 Mins, Alt between:

– 10 DB Thrusters 50/35lbs

– 10 KB Swings 70/53

Midline (No Measure)

2x

10 rowers walkouts

10 rower pikes