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Primal Fitness 930am CompWOD 7/21/19

Warm Up
Coach’s Choice

MOB
Athlete’s Choice

A. Bench and Pull
EMOM for 15 mins
Min 1 - 6 BW Bench Press
Min 2 - 7 Pull Up
Min 3 - Row 12/10 Cals

A. HSW Conditioning
For Time:
100 Double-Unders + 25’ Handstand Walk
80 Double-Unders + 25’ Handstand Walk
60 Double-Unders + 25’ Handstand Walk
40 Double-Unders + 25’ Handstand Walk
20 Double-Unders + 25’ Handstand Walk
Sub 30 second HS Hold

C. With a Partner
For Time
50 Synchro WB (20/14)
50 Synchro Sit Up
50 Cluster (155/110), alternate reps
50 Synchro Sit Up
50 Synchro WB (20/14)
Time Cap: End of Class

Accessory Time Permitting

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Primal Fitness WOD 07/18/2019

Strength l

1) Front Squat 4 x (5-4-3-2-1) 15 sec b/w ea set @ 80% (Stay at same weight)
2:00 b/w Extended sets

Strength ll

2) Every 90 sec 12 min:
1 Hi Hang Power Snatch + 1 OHS + 1 Low Hang Power Snatch + 1 OHS
snatches from deadstop

Finisher

EMOM 12

Odd - V-ups

Even - HS hold or wall assisted HS hold

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Primal Fitness WOD 07/16/2019

Strength

1) Every 90 sec 12 min
1 Hi Hang Power Clean + 1 Front Squat + 1 Low Hang Power Clean + 1 Front Squat
cleans from deadstop

WOD

4 Rds FT:
50ft 1-arm OH walking lunge (25ft L-arm up, R-arm in front rack/ 25ft opposite) (50/35)
10 CTB
50ft 1-arm OH walking lunge
15 Box jumps

20 min cap

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Primal Fitness 930am CompWOD 7/14/19

Warm Up
Coach’s Choice

MOB
Coach’s Choice

A. Front Squat
E2MO2M 16 Mins
Min 1 - 8 Front Squats @ 55% 1RM
Min 2 - 8 Strict Pull Ups

B. Just a fun AMRAP, ok?
AMRAP 7 Mins
NJ Ave Sprint
10 Alt Pistol
5 Hang Power Clean (155/110)
Rest 3 mins, then for time:
12-9-6
Squat Snatch (115/80 —> 135/95 —> 155/110)
Up and back HS walk (sub 1 min hold)

C. Grunt Work
With a partner, 20 rds TOTAL, switch each rd
7 Burpees
Up and back Prowler
7 Toes to bar
CAP: if we run out of time :-)


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Primal Fitness WOD 07/12/2019

Strength

Ascending Bench Press EMOM 10 @ 55-60%

WOD

5 RFT:
25ft 1-Arm OH KB Lunge (55/35) (hold opposite arm in front rack)
10 TTB
25ft 1-Arm OH KB Lunge opposite arm
10 Alt 1-Arm KB Snatch

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Primal Fitness WOD 07/11/2019

Strength l

1a) Tempo Back Squat 4 x 5 (3 sec eccentric 3 sec pause in bot on 1st rep)

1b) DB skull crushers 4 x 12

Strength ll

EMOM 10:
Odd- 2 Hang Muscle Cleans, 2 Muscle Cleans
Even- 20 sec L-Sit Hold or L-Hang

Finisher

6 rounds, alt arms ea round, 45 sec rest b/w rounds

5 SA DB Power Cleans

5 SA DB Thrusters

5 SA DB Strict Press

5 SA DB Thrusters

5 SA DB Power Cleans

AHAP unbroken

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Primal Fitness WOD 07/09/2019

Strength

E2M 16 min:
1 Clean and Jerk
(pause at bot catch, split, and after ea step)

WOD

MOD MACC 19.4
E3M till failure
10 Bench Press (135/95)
10 CTB PU
10 1-Arm Alt DB C&J
*add 2 reps every 3 min

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Primal Fitness 930am CompWOD 7/7/19

Warm Up
Coach’s Choice

MOB
Athlete’s Choice

A.
Every 90 seconds for 12 mins
Squat Snatch Double - no touch and go, increasing weight

Every 2 mins for 6 mins - Snatch single

B.
10 Rounds
5 Power Cleans (155/115)
5 Bar-Facing Burpees
6 Alternating Pistols
15 min cap

C.
With a partner
Long Lap with 45# Plate (share plate)
80 KB Snatches (53/35) - 5 per arm per athlete - 10 at a time per athlete
60 CTB Pull-Ups
40 Burpee Box Jump Overs (24"/20")
20 Power Snatch (135/95)
Short Lap with a 45# Plate (share plate)

D.
Band accessory work - curls/tricep push downs

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