PrimalWOD For: 120115

pullup_top (1)PrimalWOD

Tuesday’s Workout
Mental Toughness
Metcon (Weight)
A) For Quality Load, working up across sets
3-3-3-3-3
Presses

15 Minutes Time Cap.
Then:
Metcon (AMRAP – Rounds and Reps)
B) AMRAP x20 Min. Of:
100 DU’s
20 C2B Pull ups
30 Wall Balls 20/14
400m Run

 

PrimalWOD For: 112715

maxresdefault (10)PrimalWOD

Friday’s Workout
Practice
Metcon (No Measure)
A) Air Squat
10 Minutes to Focus on external rotation with active feet

Then:
Metcon (Time)
B) 3 Rounds For Time of:
200m Run
12 Pushups
12 Ring rows

–3min Time Cap each round–
Score the fastest round
Then:
Metcon (Weight)
C) For Quality Load, working up across sets
10-10-10
Overhead squats

 

PrimalWOD For: 112515

Games2012_12.3Announcement_Floater2PrimalWOD

Wednesday’s Workout:
Practice
Metcon (AMRAP – Reps)
A) 5 Rounds For Reps. (:30sec. on :30sec. off)
Plank
Strict Pullups
Squat cleans (50%)
Alt pistols
Metcon (Weight)
B) For Quality Load, working up across sets
5-5-5-5-5
Presses