WOD Primer 2 Rounds 10 Explosive Med ball Press https://bit.ly/2L16TAf 3 Dball Triple Extension (20-30#)* https://youtu.be/cjzAa0Y5Z4U 5ea/side Deficit Reverse Lunge Skill/Strength 4 sets: 6 Depth Jumps https://youtu.be/AzPJZHOmGEg 8 Banded Pushups https://youtu.be/rX-rWx0Ujzo Conditioning In teams of 2, 6 Rounds for Time: 8 Front Squat (185/125) 14 C2B Pullups 16 Dball Clean (80/50)
WOD Primer 2 Rounds 5e/dir Stir the Pot (Medball) 6-8 Empty BB Squats w/ Hip Circle 10 KB Z-Press Strength/Speed Tempo Back Squat: 5 sets of 4 @ 42X2 Tempo *build in load, eXplode up as fast as possible Conditioning In teams of 2, 12 rounds for time, alternating rounds: 9 UB Thrusters (95/65) 9 […]
WOD Primer 2 Rounds 6e/side SL Hip Thrust w/ 1s Pause https://bit.ly/358MPmL 10 Alternating Banded Deadbugs https://bit.ly/357lTUu 20s Chinup Hold Strength 5 working sets: 4 Banded Deadlift: 60-65% loaded + medium band 4 Hurdle Hop to Box Jump Conditioning AMRAP in 14 minutes: 15 Kettlebell Swings (53/35) 30′ Shuttle Run 12 Abmat Situps 30′ Shuttle […]
WOD Primer 2 Rounds 10 Prison Squat Flex/Ext https://bit.ly/2RwaREk 8 Banded PVC Snatch DL* https://bit.ly/36dZRj1 5 Seal Rolls *Just above knees/hang position Strength Hang Power Snatch: Build to Heavy Double Conditioning 6 Rounds for Time: 10 Toes to Bars 15 Wallballs (20/14)
WOD Primer 2 Rounds 6 Dball Slams 10 Alternating KB Gorilla Rows 10 Russian KB Swings (Heavy) Skill/Strength 4 sets: 3 UB Bounding Broad Jumps for Total Distance* 5-8 Ring Dips *Goal is to not only go far but have the feet off the ground between jumps as fast as possible **modify with bands as […]
WOD Primer 2 Rounds 20s PVC T-Spine Stretch https://bit.ly/2MLFfGG 100ft 9090 BU KB Walks 10 Alternating Bridge Hamstring March https://bit.ly/2rH4umM Strength Bench Press: 5 sets of 5 @ 31X1 tempo Conditioning 21-15-9 for Time: Toes to Bar Hang Power Snatch (75/55) Alt Front Rack Lunges (75/55)
