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Athlete Date Sort Location Workout Name Description Results
Ole Wolf 07/21/2016 WolfPack Barbell and Fitness 21072016 1. Weightlifting
Running Clock
Mins 1-8:
EMOMx8: 1 Squat Snatches (85%)
Rest 4:00
Mins 12-20:
EMOMx8: 1 Squat CJ (85%)
Rest 4:00
1 minute row test for max cals

2. Conditioning
150 Double unders
50 Wall Balls
100 Double unders
35 Wall Balls
50 Double unders
20 Wall Balls
 9m 06s
Performed as RX
Ole Wolf 07/18/2016 WolfPack Barbell and Fitness 180716 1. Clean and Jerk
Work up to a heavy Complex of: 1 Power Clean + 1 Hang Squat Clean + Push Jerk + Split Jerk


2. Conditioning
5 RFT
30 Cal Row
30 BJ, 24/20
30 Wall Balls		 27m 41s
Performed as RX
Ole Wolf 07/12/2016 WolfPack Barbell and Fitness 120716 Front squat 10 sets x 3 @ 75%

Back squat 3 x 3 @ 75%

"Surfer on Acid"
3 Rounds:
400 Meter Run
21 Burpees
 10m 18s
Performed as RX
Ole Wolf 06/29/2016 WolfPack Barbell and Fitness 290616 5-10 minutes of light jerk work 135 or less
Focus on technique

Clean and jerk 85% 1 x 5 sets

21-15-9
Deadlifts 315/205
Box jumps 30/24"

Rest as needed

4 x 500m row (rest 3 minutes btw sets)		 11m 22s
Workout Scaled
Ole Wolf 06/28/2016 WolfPack Barbell and Fitness 280616 Front Squat 10x3 @ 78%
Back Squat 3x3 @ 75%

With a running clock:
Bergeron Beep Test
EMOM for as long as possible
7 Thrusters, 75/55
7 Pull ups
7 Burpees		 3 rounds 0 reps
Performed as RX
Ole Wolf 06/27/2016 WolfPack Barbell and Fitness 270616 Front Squat 3,2,1,1,1,1,1

AMRAP 10 of:
10 Hang Power Snatches
10 OHS
10 Power Cleans
10 Thrusters
10 SDHP
(95/65)

Midline
3 rounds of:
Every 2 minutes on the 2 minutes
Mins 1-2: 100 Double unders
Mins 3-4: 30 GHDSU
Mins 5-6: 30 Calorie Row		 2 rounds 44 reps
Performed as RX