PrimalWOD For: 120114

PrimalWOD

Clean and Jerk (1-1-1-1-1-1-1)

 Rest 7 minutes,  Then:

Metcon (Time)

3 rounds for time:
30 Air Squats
20 DU`s
10 Clean and Jerks (Rx: 135/95)

 

WOW 2014

Recuerden que mañana es el WOW 2014  

Ya están listos sus equipos?

PrimalWOD For: 112814

PrimalWOD

Metcon (AMRAP – Reps)

EMOM For 20 minutes perform:
Odd Min: 40 DU`s
Even Min: 10 Burpees

Score is total of reps added

 

PrimalWOD For: 112714

PrimalWOD

Back Squat (5-5-3-7-7)

Rest 5 minutes, then:

Metcon (Time)

15-12-9 reps for time of:
Back Squat (Rx: 225/145)
Bar Muscle-up

Scale Muscle Ups for Ring Dips and Pull Ups

PrimalWOD For: 112614

PrimalWOD

Metcon (Time)

4 rounds for time of:
45 OHS (Rx: 75/55)
35 DU`s
25 Cal. Row
15 Toes to bar

 

“Martes de Masacre” For: 112514

“Martes de Masacre”

Metcon (Time)

With a continuously running clock:
At 0:00:
For time:
400m Run
Fran (Rx: 75/55)
400m Run
Fran (Rx: 75/55)
400m run

Fran is: 21-15-9 reps of:
Thrusters – PullUps
*Rest 10 minutes, then:

Metcon (Time)

At 40:00:
For Time:
21-15-9 reps of:
Power Clean (Rx: 185/125)
Ring Dips (strict)

 

PrimalWOD For: 112414

PrimalWOD

Metcon (Time)

5 Rounds for time of:
400m run
4 Squat cleans (Rx: 205/135)
1 Round of Mary

Mary is:
5 handstand push up
10 1 leg squats (alternating)
15 pull ups