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Primal Fitness 930am CompWOD 7/28/19

Warm Up
Coach Led

MOB
Athlete’s Choice

A.
On the Minute x 7:
Min #1 - 7 Front Squat + 1 Push Jerk
Min #2 - 6 Front Squat + 2 Push Jerk
Min #3 - 5 Front Squat + 3 Push Jerks
Min #4 - 4 Front Squat + 4 Push Jerks
Min #5 - 3 Front Squat + 5 Push Jerks
Min #6 - 2 Front Squat + 6 Push Jerks
Min #7 - 1 Front Squat + 7 Push Jerks
Weight should be something where all of this is done unbroken

B.
"Nowhere Fast"
For Time:
50 Power Cleans (155/110)
*On the Minute - 2 Muscle-Ups / (Sub = 4 of the hardest pull ups you can do)

C.
27-21-15-9:
OHS - 95/65
Box Jump Over
Burpee Pull Up

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Primal Fitness WOD 07/25/2019

Strength l

1a) Banded Back Squat 8x2 @ 50%

Strength ll

2) For Technique, Every 2 min 14 min:
3 Hip Squat Cleans work to mid-heavy

Finisher

EMOM 10

40 sec BB Turkish sit ups

40 sec Med ball twists

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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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