Comment

Primal Fitness 930am CompWOD 6/23/19

Warm Up
Coach’s Choice

MOB
Athlete’s Choice

A. E3MO3M 15 Mins
Min 1 - Back Squat - 10 reps @ 50%
Min 2 - 5 Bar Muscle Up
Min 3 - Rest

B. Linda

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Squat Clean: 3/4 body weight

C. Sn-acho Man
EMOM for as long as you can, alternating
Min 1 - 25’ HSW
Min 2 - 3 Squat Snatch (135/95)

D. TBD Accessory (Time Permitting)


Comment

Comment

Primal Fitness WOD 06/20/2019

WOD A

1a) Backsquat 4 x 2

1b) 1/2 Kneeling 1 arm arnolds press 4 x 12 ea. arm

WOD B

Work to Heavy 1-Stop Power Clean (pause at knee)

Finisher
EMOM 8
1- Dragonflag negatives
2- L-pops

Comment

Comment

Primal Fitness WOD 06/18/2019

Strength

4 sets of each:
1 Hang Snatch Pull + 1 Power Snatch (catch in high power)
1 Power Snatch (catch in mid-power)
1 Power Snatch (catch in low-power)

WOD

For Time:
25 Push ups
21 DB G2OH
25 Push ups
15 DB G2OH
25 Push ups
9 DB G2OH

R+ (50ft HSW)

Comment

Comment

Primal Fitness WOD 06/17/2019

Strength

1a) Front rack Bulgarian split squat 4 x 6 ea. leg

1b) Plate L-sit 4 x 30sec cumulative

WOD

18 min AMRAP:
50ft Walking Front Rack DB Lunges 50/35
5 Power Cleans 185/135
50ft walking Front Rack DB Lunges
400m run

Comment

Comment

Primal Fitness 930am CompWOD 6/16/19

Warm Up
Coach’s Choice

MOB
Athlete’s Choice

A. Power Clean and Push Jerk
E2MOM 14 Mins
3 x Hang Power Clean and Push Jerk (barbell cycling)

B. 15 Mins, Two Parts
"Slap Happy" Part #1
In a 5:00 Window...
100 Double-Under Buy-In
Time remaining, AMRAP:
8 Front Squats (115/85)
3 Bar Muscle Up

Rest 5:00

"Slap Happy" Part #2
In a 5:00 Window...
100 Double-Under Buy-In
Time remaining, AMRAP:
6 Front Squats (135/85)
6 CTB Pull Ups

C. Teams of 2, Divide However:
100 Cal Row
... Directly into:
3 Rounds:
50 Toes to Bar
40 Box Jump Overs (24"/20")
30 Squat Snatches*

Round 1 Barbell - 95/65
Round 2 Barbell - 115/85
Round 3 Barbell - 135/95

Comment

Comment

Primal Fitness WOD 06/14/2019

Strength

1) Strict Press 3 x 5 @ 75-80%
2) 1 Max Reps @ 70%

WOD

FT:
50 Burpee Box Jump Overs 24/20
25 OHS (115/75)
rest 60 sec
Max Set of UB Ring MU (SC = max ring dips followd by max RR)

Comment