Friday-06/11/2011

Posted in WODs on June 10, 2011 by primalstrength

Band Bench Press 10X3
A1. Weighted Dips 3X10
A2. Rev. Grip Bent Over Rows 3X15
AMRAP 20 mins.
Thrusters X 5
Chinups X7
KBSDHP X9

Extra:
HSPU 5X5
Incline Rear Delt Flyes 3X15
Muscle Ups 10X1
BB Curls 5X5

Thursday-06/10/2011

Posted in WODs on June 10, 2011 by primalstrength

Band Bench Press 10X3
A1. Weighted Dips 3X10
A2. Rev. Grip Bent Over Rows 3X15
AMRAP 20 mins.
Thrusters X 5
Chinups X7
KBSDHP X9

Extra:
HSPU 5X5
Incline Rear Delt Flyes 3X15
Muscle Ups 10X1
BB Curls 5X5

Tuesday-06/08/2011

Posted in WODs on June 10, 2011 by primalstrength

Bench Press 1 RM
10,8,5,3,1,1,1
A1. DB Bent Row 3X15
A2. Wide Grip Bench 3X10
B1. Wide Grip Pullup 3X10
B2. Fall Thru Pushups 3X20
Tricep Work 3X20
C2. Ab Work 3X20

Extra:
Supine Ring Rows 3X10
Lateral Raises 3X15
Tricep Work 3X20

Wednesday-06/09/2011

Posted in WODs on June 10, 2011 by primalstrength

Sorry about the mix up on the days here……GFY
Off or Conditioning
3 rds.
Mason Twists X40
Box Jump Overs X20
Calorie Row X20
800m run
or
CFS Daily WOD

Monday-06/06/2011

Posted in WODs on June 6, 2011 by primalstrength

Box Squat 10X2
Sled/Tire Drag 3X40 yds.
5 rds.
180 degree Burpees X10
KBS X20
end with 100 Double Unders

Extra:
A1. OHS 3X5
A2. Med Ball GHD Situps 3X10

Friday-06/03/2011

Posted in WODs on June 4, 2011 by primalstrength

Deadlift 1 RM
5,5,3,3,1,1,1
Double KBS 3X20
A1. Weighted Tire Drag X40yd
A2. Pistol 3X6 each leg

Thursday-06/02/2011

Posted in WODs on June 4, 2011 by primalstrength

Ring Dips 4X20
Bar Muscle Ups 5X5
Curl & Press 3X10
For Time:
Burpees X100

Extra:
Snatch 3X1
4 rds.
Odd Object Press X20
Tire Flip X10
Fat Grip Chinups X15