Archive for March, 2011

WOD-Friday 04/01/2011

Posted in WODs on March 31, 2011 by primalstrength

SWOD:
4×5 @ 75%
High Pulls 4X5 (heavy)
Power Cleans 4X5 @ 80%
HSPU 4X8

DWOD:
7 DB Thrusters 50#
7 Slam Ball 50#
250m row
AMRAP 12 mins.

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WOD-Thursday 03/31/2011

Posted in WODs on March 31, 2011 by primalstrength

CF Open WOD
(or)
Track Work

WOD-Wednesday 03/30/2011

Posted in WODs on March 30, 2011 by primalstrength

SWOD:
Squat 5, 5, 5+ (5lbs. heavier than last week)
Various Grip Deadhang Pullups 3X8
OH Lunge 2X8
Shrugs 3X10
Deadlift 3X5 @85%
Good Mornings 3X8

DWOD:
8 KBS 70#
10 Fall Thru Pushups
12 Toes to Bar
X5
* Ab Work*

WOD Tuesday-03/29/11

Posted in WODs on March 30, 2011 by primalstrength

DWOD
AMRAP in 12 mins.
5 PC @ 185#
7 Ring Pull Ups
9 Weighted Back Ext. @ 25#

Followed By
5 Band Resistance Sprints @35yds.
4 Sprints @40yds
3 200m Sprints with 1.1 ratio of work and rest

WOD-Monday 03/28/2011

Posted in WODs on March 28, 2011 by primalstrength

SWOD:
Bench-75%X5, 85%X5, 85%X5+
Weighted Dips-3X6-8 (done in between bench sets)
Incline KB Bench-3X8
Floor Press-2X6-8
Shoulder Press-3X8 (out of rack)
BOR-3X10 (reverse wide grip/superset with Shoulder Press)
Tricep Work

DWOD:
3 Deadlifts 315#
6 Deadhang Pullups
9 Wall Ball
AMRAP 15 mins.

WOD-Sunday 03/27/2011

Posted in WODs on March 27, 2011 by primalstrength

Rest/Relax/Hydrate Day

WOD-Saturday 03/26/2011

Posted in WODs on March 27, 2011 by primalstrength