Wednesday-06/01/2011

Posted in WODs on June 4, 2011 by primalstrength

Off or Conditioning

4 rds.
OH Med Ball Toss X10
Box Jump X20
Rev. Hill Run X3
Sled Push or Tire X50 yds.
RowX 300m

Tuesday-05/31/2011

Posted in WODs on June 4, 2011 by primalstrength

Push Press 1 RM
10,8,5,3,1,1,1
A1. Press 3X10
A2. Behind the Neck Pullups 3X10
B1. Renegade Row 3X20
B2. Upright Row 3X20
C1. Tricep Work
C2. Ab Work

Extra:
Bench Press 1,2,3,4,5,6,7……
Kipping Pullup 20,19,18,17,16,15,14…..

Monday-05/30/2011

Posted in WODs on June 4, 2011 by primalstrength

Box Jump Down to Broad Jump
10X1 *jump off the box then immed.
broad jump*
Squat Complex X3
3 rds. For time:
Plate Swing X20
OH Plate Lunge X20
200m run/400/800

Extra:
Sumo Deadlift 8X2
Banded KB Swing X20
Squat Clean X50

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

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