Comment

Primal Fitness 930am CompWOD 10/13/19

***OF COURSE YOU CAN COME IN AND DO THE OPEN, FRIENDS***

Warm Up
Coach’s Choice

MOB
Athlete’s Choice

A. Snatch Skill Work or OPEN WOD (TBD)
E2MO2M for 16 mins (8 sets)
1 Snatch - 2 sec pause @ bottom
1 High Hang Snatch - 2 sec pause @ bottom
2 OHS - 2 sec pause @ bottom
Increase in weight - shouldn’t get TOO heavy

B. Sprints
5 Rounds of AMRAP 1:30:
25 Double Unders, 9 Deadlifts (225/155)
25 Double Unders, Max Strict HSPU in Time Remaining
Rest 30 Seconds Between Rounds

C. Conditioning
20 Minute Row for Cals
on the 0, 4:00, 8:00, 12:00 and 16:00:
12 Chest to Bar Pull-ups
8 Burpee Box Jump Overs (24/20)
50' Double Dumbbell Front Rack Walking Lunge (50's/35's)

D.
Superset
5x5 Strict Tempo Chin @ 5555
5x8 Strict Ring Dip

Comment

Comment

Primal Fitness WOD 10/04/2019

Open Prep

WOD

Repeat 18.2 @ 18.2A
For Time
1-2-3-4-5-6-7-8-9-10 Reps of:
Dumbbell Squats (2 x 50/35 lb)
Bar-Facing Burpees
Then, "18.2 A"
1 rep max Clean
Time Cap: 12 minutes

Comment

Comment

Primal Fitness WOD 10/03/2019

Strength l

1) 1x20 Back Squat +5lbs from last week
2) 4sets
BB sotts press x8
60 sec rest

Strength ll

EMOM 10
5 clusters UB

Finisher

TABATA

Hang muscle snatch 45/35

TABATA

hanging knee raises

rest holding knees up

Comment

Comment

Primal Fitness 930am CompWOD 9/29/19

Warm Up
Coach’s Choice

MOB
Athlete’s Choice

A. Gymnastics and Snatch
On the 1:30 x 7 Sets:
6 Toes to Bar
3 Bar Muscle-ups
1 Hang Squat Snatch
1 Squat Snatch

B. Skill Conditioning
For Time:
25' Double Dumbbell Walking Lunge* (50's/35's)
3-6-9-12-15-18-21: Strict Handstand Push-ups
*One of the Two Bells is Held Overhead, with the Other at the Front Rack

C. Partner WOD
800m Med Ball Run (20#)
30 Squat Snatches (135/95) - alternating each rep
60 Burpee Box Jump Overs (24/20)
80 Wall Balls
800m Med Ball Run (20#)
30 Power Cleans (185/125)
60 CTB Pull Ups
80 Wall Balls

Comment

Comment

Primal Fitness WOD 09/28/2019

WOD

teams of 2
2 RFT: (of the whole WOD)
400m plate carry (45/25)
2rds
25 dips
50 wallballs (20/14)(10/9)
100ft bear crawl

400m farmers carry (55/35)
2rds
25 dips
50 wall balls (20/14)(10/9)
100ft bear crawl

(R+ HSW)

Comment