WOD Primer 2 Rounds 6ea/side KB Windmills 10 Heavy KB Swings 20s Weighted Planks Strength Deadlift: 6 sets of 1, every 90 sec @3-5% more than last week 3 sets of 3, NOT T&G @85% of today’s best *If you weren’t there last week use 90-95% of current 1RM. Conditioning For Time: 100 Double Unders […]
WOD Primer 2 Rounds 10 Victory Raises 6-10 DB Alt Curls w/ 90 Degree Hold https://bit.ly/2YNEoJG 10 Alt Reverse Lunges Strength Bench Press 5 sets of 5 w/ 2 sec pause at top and bottom, build to heavy set Conditioning Teams of 2, for Time 600M Run (together) 70 DBall Cleans (80/50) 1000M Row (one […]
WOD Primer 2 Rounds 10 Banded Y-Presses 6-8ea/side SL KB DL (No Support) Strength 4 sets of: 10 Wide Grip Supine BB Rows 10 Miracle Grows 20-30sec Hollow Hold on PU Bar* *active press down on PU bar Conditioning 4 Rounds for Reps: 2:30 Bike for Cal 2:30 AMRAP of: 15 Wallballs (20/14) 5 Strict […]
WOD Mobility LX Hamstring Smash Lat Foam Roll Primer 6 KB Jump Squats https://youtu.be/sydLW0CPWcQ 15sec ea/side Single-Arm Planks https://youtu.be/7r-NgvMgHVI Strength 4 sets of: 8 Good Mornings, light-med weight 6-8 Bounding Hurdle Jumps Conditioning AMRAP in 12 minutes: 5 Power Cleans (135/95 | 185/135) 10 Pushups 15 Abmat Situps 20 Double Unders
WOD Primer 2 Rounds 10 Hollow/Arch Swings 10ea/dir Banded Monster Walks 5ea/side KB Clean and Press Strength Back Squat: 50/8, 60/6, 70/4x2sets *Focus on depth and speed out of the bottom Conditioning “Fran” 21-15-9 for Time: Thrusters (95/65) Pull-ups Extra – After WOD For Time: 3000M Row, every 500M (including last 500M) do 20 GHD […]
WOD Primer 2 Rounds 10 High to Low Banded Pull Aparts https://youtu.be/LsOCCKU5zKs 8ea/side Half-Kneeling KB Waiter’s Press https://bit.ly/2VxxmvG 6ea/side SA KB Swings Strength Strict Weighted Pullup: Find 1RM *if no weight, find most difficult strict pull-up (least amount of assistance) Conditioning AMRAP in 20 Min: 250M Row 18 Burpees over DB 16 DB Front Rack […]
