PrimalWOD For: 300915

russ_USAWOpen2010_ChadVaughnSnatchPull PrimalFit

PrimalWOD

Wednesday’s Workout
Practice
Metcon (Weight)
A) For quality load, working up across sets
10 Sets
1 Clean pull + 1 Clean high pull
Metcon (Time)
B) 4 Rounds For Quality of:
16 Russian KB Swings 1.5/1Pood
14 Situps
12 Alt. pistols
10 Pushups

–1min Rest between rounds–

PrimalWOD For: 092314

floorseatedpress PrimalFit

PrimalWOD

Wednesday’s Workout
Mental Toughness
Metcon (Time)
For Time:
1 Burpee
1 KB Seated Floor Press
2 KB Front-rack lunges
25 Double unders
2 Burpees
2 KB Seated Floor Press (45/30)
4 KB Front-rack lunges
25 Double unders
3 Burpee
3 KB Seated Floor Press (45/30)
6 KB Front-rack lunges
25 Double unders
….
10 Burpees
10 KB Seated Floor Press (45/30)
20 KB Front-rack lunges
25 Double unders

Then
1600m Run