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Primal Fitness 930am CompWOD 9/22/19

Warm Up
Coach’s Choice

MOB
Athlete’s Choice

A. Push Endurance
8 Rounds for Time
8 BW Bench Press
8 BW Back Squat

B. Skill Sprint

For Time
12-9-6:
Bar MU
Hang Squat Cleans (155/115)

C. Weight Vest Work
3 Rounds in a weight vest:
400 Meter Run
12 Burpees
15 Thrusters (95/65)

D. Farmer’s Carry
2x
Short Lap Farmer’s Carry w/ Double KB (53/35)
Short Lap Front Rack Carry w/ Double KB (35/24)

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Primal Fitness WOD 09/21/2019

WOD

Teams of 2
6 min
ea. team member will etablish a max set of UB HSPU. score is the sum of the highest UB set from ea. person

Immediatly after:
AMRAP 24
5 pull ups
8 alt DB snatches (50/35)
50ft DB walking lunges (50/35)

(30 min running clock)

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Primal Fitness WOD 09/19/2019

WOD A

1) 1x20 Back Squat +5lbs from last week
2) 4 sets
24 alt DB hammer curls
60 sec rest

WOD B

Every 2 for 8min
Clean Pull 90% (of cln) x3 2 sets, 95% x3 (2sets)
No TNG

Finisher
50 1-arm front rack KB squats
(all 50 L then all 50 R)

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Primal Fitness 930am CompWOD 9/15/19

Warm Up
Coach’s Choice

MOB
Athlete’s Choice

A. EMOM 12 mins
2 Tempo OHS
—5 Seconds down
—5 Second Pause @ bottom
—Expode up

B. “Tummy Time”
15-12-9-12-15
TTB
Deadlift (225/155)
Barbell Facing Burpees
Time Cap 18 mins

C. Gymnastics Conditioning
AMRAP 6
1 Strict HSPU
1 Strict Pull Up
2 Strict HSPU
2 Strict Pull Up
etc.
(Add one rep each rd until 6 mins elapse)

D. Grunt Work
2 Short Laps @ a moderate walking pace
—Lap 1 - Double KB Farmers Carry (53/35)
—Lap 2 - Double KB Front Rack Carry (25/24)
Goal is not to do it for time! Walk at a normal pace.

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Primal Fitness WOD 09/14/2019

WOD

Teams of 3
5k row
400 DU
300 sit ups
200 box jumps
100 DB snatch
*Two people working at a time, one person must be on the rower until the team completes the 5k. Then the 3rd person can start working*

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Primal Fitness WOD 09/12/2019

Strength l

Max weight FS 7 sec @bot 15 sec @top
Then 83% 3×3

Strength ll

Every 2 min for 12
Power Snatch x 3 start @70%
No TNG

Finisher
3 sets of:
12 V-Ups + 18 Tuck-Ups + 24 Hol Rocks

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Primal Fitness WOD 09/09/2019

Strength

1) 1x20 Back Squat +5lbs from last week
2) 4 sets
Glute bridge x 8
60 sec rest
(w/ BB and back on the floor)

WOD

FT:
60 Cal Row
30 HSPU (1:1 pike push ups)
60 Cal Row
15 min cap

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Primal Fitness 930am CompWOD 9/8/19

Warm Up
Coach’s Choice

MOB
Athlete’s Choice


A. Stamina Squats
Alternating On the Minute for 12 mins
Min 1 - 3 Front Squat
Min 2 - 6 Back Squats

Barbell: 55-60% 1RM Back Squat

B. Charlie Horse

"Charlie Horse" Part #1 (On the 0:00)
For Time:
10 Wallballs, 10/8 Cal Row
20 Wallballs, 10/8 Cal Row
30 Wallballs, 10/8 Cal Row
40 Wallballs, 10/8 Cal Row
50 Wallballs, 10/8 Cal Row

"Charlie Horse" Part #2 (On the 15:00)
3 Rounds:
30 Sit Ups
50' Handstand Walk
75' Dumbbell Front Rack Walking Lunge (50's/35's)

On the 30:00
2 Rounds:
WALKING PACE, DO NOT RUN
With two 35/25# KBs
400m Farmers Carry (short lap)
200m Front Rack Carry (to church and back)
100m Overhead Carry (NJ Ave)

C. 21 Guns
For time:
21-15-9
Strict Chin Up
Strict Dip

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