Archive for May, 2011

05/27/2011-Friday

Posted in WODs on May 29, 2011 by primalstrength

800m run X1 (for time)
Box Squats 5X3
Deadlifts 3X20
DB Lunges 3X20

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05/26/2011-Thursday

Posted in WODs on May 29, 2011 by primalstrength

Alt. Overhead Walking KB Press 3X20
Dips 3X20
Complete in any sequence:
100 Chinups
100 Pushups
100 Sprinter Situps
100 Jumping Slam Balls

05/25/2011-Wednesday

Posted in WODs on May 29, 2011 by primalstrength

Off or Conditioning

2 min. Row
2 min. Run
2 min. Sledgehammer Strikes
X6
end with 1 mile run

05/24/2011-Tuesday

Posted in WODs on May 29, 2011 by primalstrength

Bench Press 5X3
10,8,5,3,5X3
A1. Weighted Pullups3X8
A2. DB Shoulder Press 3X15
B1. Inclined Rear Delt Flye 3X10
B2. DB Incline Bench 3X15
C1. Tricep Work 3X10
C2. Ab Work 3X 10

Extra:
20 Dips
200m run
15 Pullups
200m run
X3

05/23/2011-Monday

Posted in WODs on May 29, 2011 by primalstrength

A1. KB Eagle Squats 4X8
A2. Tie Drag 4X40 yds.
Weighted Back Extensions 3X20
For Time:
400m run
30 American KBS
20 Lateral Burpees
400m run
20 Lateral Burpees
30 American KBS
400m run

Extra:
Reverse Hyper 3X15
800m run

05/20/2011-Friday

Posted in WODs on May 21, 2011 by primalstrength

Deadlift 1RM
5,5,3,3,1,1,1
A1. Belt Squat 3X20
A2. Reverse Tire Drag 3X40 yds.

05/19/2011-Thursday

Posted in WODs on May 21, 2011 by primalstrength

Bench Press 3X20
A1. DB Bent Over Row 3X20
A2. Pushups 3X20

AMRAP 20 mins.
5 Burpees
7 Chinups
9 KB Push Press

Ab Work

Extra:
Fall Thru HSPU 8X3
A1. Rear Delt Raise 3X10
A2. Shrugs 3X10
DB Hammer Curls 3X40