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Primal Fitness 930am CompWOD 5/26/19

Warm Up
Short lap, then EMOM 5 Mins
-3 EB Hang Squat Snatch
-3 Situp to Straddle
-3 Kipping Pull Up

MOB
Your Choice

A. OHS Work
E2MO2M 18 Mins
First 12 mins - 2-3 OHS
Last 6 mins - 1 OHS
Increase Weight Each Rd

B. Three RFT
20 Double KB Front Rack Squats (35/20)
15 GHD Sit Ups
5 Muscle Ups
Down and Back Handstand Walk (or 1 min hold)
Rest 2 Mins

C. Partner WOD
AMRAP 10 Mins, w/ a partner
2 Wall Balls - Partner 1
2 synchro Burpees
2 wall balls - partner 2
2 synchro burpees
4 wall balls - partner 1
4 synchro burpees
4 Wall balls - partner 2


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Primal Fitness WOD 05/22/2019

WOD

30 min AMRAP
1 Clean and Jerk (225/155) (155/105)
2 Strict C2B Pull Ups
3 Strict HSPU
4 1-arm Hang DB C&J (ea. side) (50/35)
5 Box Jumps (30/24) (24/20)

R+ (Strict C2B L-Pullups)

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Primal Fitness WOD 05/21/2019

Strength

Every 90 sec 15 min:
First 5 sets: 1 Hang Snatch Pull + 1 Power Snatch
Last 5 Sets: 2 Touch and Go Power Snatch

WOD

2 RDS FT at the top of every 10 min
250m Row
10 BF Burpees
15 Thrusters (115/75)
10 BF Burpees
250m Row

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Primal Fitness 930am CompWOD 5/19/2019

Warm Up
Short lap, then 2x
Up and back monster walk (walk forward + backwards)
10 banded air squats w/ 3 sec pause @ bottom
10 band paloff press
10 band thrruster

MOB
Your Choice

A. Snatch Technique
Every 30 seconds for 6 minutes
Snatch @ 65-70%
Rest 1 min and switch weights
Every 30 seconds for 5 Minutes
Snatch @ 70-75%

B.
Three Rounds of:
10 Double DB Front Squat (50/35)
15 GHD Sit-Ups
20 Single DB Goblet Squat (50/35)
Up and Back HS Walk / 1 mins HS hold
Rest 1 minute

C.
2 Rounds
10 Burpee Box Jump Over (24/20)
8 Ring Muscle Up
Rest 2 mins

D.
Every minute, on the minute, for 18 minutes (7 sets):
Minute 1: 30 Double Unders + 8 Toes-to-Bar
Minute 2: 30 Double Unders + 8 HSPU
Minute 3: 8 Deadlift (225/155)


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Primal Fitness WOD 5/18/2019

Warm Up

 General Warm up:
Lateral lunge down and back
10 groiners
Hamstring sweeping stretch back
wrist stretch 30 seconds
karaoke w/ high step down and back
Allegator walk down
Duck walk back
T-spine opener

Then Specific warm up Athletes choice

PAW week

Choose your own Lift to test, benchmark WOD, Girl WOD, or Hero WOD

Can’t Decide?
9 min AMRAP:
5 Thrusters (95/65)
5 CTB PU
(add 5 reps to both every round)


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Primal Fitness WOD 5/17/2019

Warm Up

 General Warm up:
400m run
side plank walk down and back
Broad jump down
Crab walk back
boot strappers x10
Sumo squat and hold x30 sec

Then Specific warm up Athletes choice

PAW week

Choose your own Lift to test, benchmark WOD, Girl WOD, or Hero WOD

Can’t Decide?
EMOM 25:
Min 1: 14 Cal Row
MIn 2: 12 KB SDLHP (75/55)
Min 3: 10 TTB
Min 4: Max Burpee BJ Overs (24/20)
Min 5: Rest


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Primal Fitness WOD 5/16/2019

Warm Up

 General Warm up:
Jumping alt lunges x 10
Groiners 5 ea side
250m row
5 burpees
10 push up
10 ring row
30 dead hang
10 pit pulls


Then Specific warm up Athletes choice

PAW week

Choose your own Lift to test, benchmark WOD, Girl WOD, or Hero WOD

Can’t Decide?
5 RFT:
50ft Walking Front Rack DB Lunges (50/35)
12 Deadlifts (135/95)
9 Hang Power Cleans
6 Shoulder to OH
3 Thrusters


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Primal Fitness WOD 5/15/2019

Warm Up

 General Warm up: Banded air squat x 10 w/ 10sec hold x 2
Monster walk down/ backwards back
banded pull aparts x 10
banded tiger walk 20 (10 ea side)
banded thrusters x 10

Then Specific warm up Athletes choice

PAW week

Choose your own Lift to test, benchmark WOD, Girl WOD, or Hero WOD

Can’t Decide?
16 min AMRAP:
21 Wall Balls (20/14) (10' for everyone)
50 DUs
3 Ring MU (SC = 2:1 RR and RD)


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Primal Fitness WOD 5/14/2019

Warm Up

 General Warm up:High knees down
butt kickers back
lunge with twist down
allegator walk back
Inch worms down
burpee braod jump back
cossack squat x 10
bowler squat x 10
ring row x 10
kip swing x 10"


Then Specific warm up Athletes choice

PAW week

Choose your own Lift to test, benchmark WOD, Girl WOD, or Hero WOD

Can’t Decide?

 FT:

40 Bar Facing Burpees

12 Squat Snatch (95/65)

30 BFB

9 Squat Snatch (135/95)

20 BFB

6 Squat Snatch (165/115)


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Primal Fitness WOD 5/13/2019

Warm Up

 General Warm up: PVC archer stretch 20 seconds ea. side 15 second dead hang + 15 second active 10 Ring row + 10 second pause on last 400m row 3 wall walks

Then Specific warm up Athletes choice

PAW week

Choose your own Lift to test, benchmark WOD, Girl WOD, or Hero WOD

Can’t Decide?

FT:
100 Cal Row
80 SU
60 1-Arm DB OHS 50# (alternating arms every 10)
40 CTB PU
20 HSPU -2"

 


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