PrimalWOD For: 013016

deadlift (3)PrimalWOD

Hero WOD
Bowen (Time)
3 Rounds for time of:
800m Run
7 Deadlifts, 275#
10 Burpee Pull-ups
14 single arm KB Thrusters 1.5/1 Pood (7 each arm)
20 Box Jumps, 24/20
In honor of Captain Jeffrey Bowen, of Alexander, North Carolina, died July 28, 2011. The 37-year-old was a 13-year veteran of the Asheville Fire Department.

 

PrimalWOD For: 013015

Deconstructing-the-DeadliftPrimalWOD

Friday’s Workout
Recovery: Practice
A): Metcon (Weight)
For Quality Load
Deadlift
5 x 5 (~80-85%)
B): Metcon (AMRAP – Rounds and Reps)
4 Rounds For Quality
(:30Sec On :30 Sec Off)
Power cleans (40%)
Toes to bar
Box jumps
Rest

 

PrimalWOD For: 012716

Games2012_AzadehBoroumand_205Clean-1024x761PrimalWOD

Wednesday’s Workout:
Practice
A): Metcon (Weight)
For Quality Load
Thrusters
3-5 x 3 (~85-90%)
B): Metcon (Weight)
EMOM x10 Min
3 Position power snatch
(High to low)
C): Metcon (AMRAP – Reps)
3 Rounds For Quality , w/ a partner
1200m Run
Max strict dips

switch on the dips.
when fail, run.
score is the total of dips

 

PrimalWOD For: 012615

Captura de pantalla 2015-06-22 a la(s) 09.20.48“Martes de Masacre”

A): Metcon (Time)
2 Rounds for time of:
200 Mts KettleBell Carry 2/1.5 Poods
100 Mts Handstand Walk

*Carry the KB on your chest. If it drops below your chest stop & rest.
20 Min Time Cap.
Rest 5 Minutes, Then:
B): Metcon (Time)
For time:
10 Rope Climbs
20 Clean & Jerks 155/105
30 Burpees over barbell
40 Box Jump Overs 24/20
50 Wallball Shots 20/14
60 Toes to bar