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Primal Fitness WOD 08/23/2019

Strength

2 Push Press + Push Jerk + Split Jerk
5 sets

WOD

E3MOM for as long as possible
15/12 cal row
10 1-arm DB OHS (switch as needed)
2 Clean an jerks (155/105)
(+2 OHS and C&J every rounds)

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Primal Fitness WOD 08/22/2019

Strength l

Banded Back Squat 8x2 @ 57%

Strength ll

Every 90 sec, 12 min
3 Hi Hang Squat Clean from deadstop
(solid footwork/landing)

Finisher

Accumlate 20 1/4 pull pull ups and 20 1/4 push HSPU or push up

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Primal Fitness WOD 08/20/2019

Strength

E2M 12 min:
1 Snatch Lift Off + 1 Flat Foot Snatch Pull
110% Max

WOD

AMRAP 3
9 OHS (95/65)
3 BFB
rest 90 sec
AMRAP 3
6 OHS (115/75)
6 BFB
rest 90 sec
AMRAP 3
3 OHS (135/95)
9 BFB

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Primal Fitness 930am CompWOD 8/18/19

Warm Up
Coach’s Choice

MOB
Athlete’s Choice

Skill Conditioning A (On the 0:00)
12 min cap
25 Pull Ups
Rest 2 mins
25 Pull Ups
Rest 2 MIns
25 Pull Ups

*Every time you break, do 5 burpees

Skill Conditioning B (On the 15:00)
For Time (5 Minute Time Cap):
300' Handstand Walk

Skill Conditioning C (On the 25:00)
On the 2:30 x 4 Sets:
50' Overhead Walking Lunge (95/65)

B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Toes to Bar
10 Deadlifts (185/125 lbs)
10 Bar-Facing Burpees

C.
Complete as many reps as possible in 10 minutes of:
3 HSPU
3 Power Cleans (185/125 lbs)
6 HSPU
3 Power Cleans (185/125 lbs)
9 HSPU
3 Power Cleans (185/125 lbs)
12 HSPU
6 Power Cleans (185/125 lbs)
15 HSPU
6 Power Cleans (185/125 lbs)
18 HSPU
6 Power Cleans (185/125 lbs)
21 HSPU
9 Power Cleans (185/125 lbs)

Adding 3 reps to the HSPU each round, and 3 reps to the Power Clean every 3 rounds

D. Accessory work (time permitting)

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Primal Fitness WOD 08/17/2019

WOD

Teams of 2
2 Rds FT:
80 Alt wall balls w/ partner (20/14) (10/9)
60 Alt box jumps w/ partner (one person jumps one dir. across, the other jumps the perpendicular side)
40 catapult med ball situp toss (20/14)

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Primal Fitness WOD 08/15/2019

Strength l

Front Squat 4 x (5-4-3-2-1) 15 sec b/w ea set @ 83% (Stay at same weight)
2:00 b/w Extended sets

Strength ll

For Technique, Every 2 min 14 min:
3 Hip Squat Snatch work to mid-heavy

Finisher

EMOM 8
min1: hanging knee raise to L + middle + to R + middle (Max of complex)
min2: side plank w/ leg raise 30sec ea. side

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Primal Fitness WOD 08/13/2019

Strength

Every 90 sec 12 min:
1 Clean Lift Off + 1 Clean Pull + 1 Power Clean
(build to heavy, catch no lower than mid power)

WOD

3 Rds FT:
30 sit ups
20 Power snatches (115/75)
10 Burpees

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Primal Fitness 930am CompWOD 8/11/19

Warm Up
Coach’s Choice

MOB
Athlete’s Choice

A. Gymnastics Conditioning
5 Sets For Time of the Unbroken Complex:
6 TTB
5 Chest to Bar
4 TTB
3 Bar Muscle-ups

B. Ouch
10-9-8-7-6-5-4-3-2-1
Deadlift (275/185)
*In between each round
15 Wall Balls
15 Sit Ups

C. “Pseudo-Chief” on Repeat
AMRAP 5:
Buy-In: 35/25 Cal Row
Max Rounds of "Psuedo-Chief" (135/95)
Rest 5 Minutes

AMRAP 5:
Buy-In: 25/18 Cal Row
Max Rounds of "Psuedo-Chief" (155/105)

Rest 5 Minutes

AMRAP 5:
Buy-In: 15/10 Cal Row
Max Rounds of "Psuedo-Chief" (185/135)

*1 Round of "Psuedo-Chief" is: 3 Push Jerk, 6 Push-ups. and 9 Air Squats

D. NAP

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Primal Fitness WOD 08/09/2019

Strength

Bench Press
50% x 8 repetitions
60% x 5 repetitions
70% x 3 repetitions x 5 sets

WOD

AMRAP 16
2 Strict Chin-Ups
2 Strict HSPU (Sc = Pike push ups)
50ft Front Rack DB Lunges 50#
(add 2 chin-ups/HSPU ea rd)

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