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


Friday’s Workout
Recovery: Practice
A): Metcon (Weight)
For Quality Load
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


PrimalWOD For: 012716


Wednesday’s Workout:
A): Metcon (Weight)
For Quality Load
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


PrimalWOD For: 012216



Friday’s Workout
Mental Toughness
A): Metcon (AMRAP – Rounds and Reps)
AMRAP 3 Min.
5 Burpees
10 Power cleans 95/65

–1min Rest–
B): Metcon (AMRAP – Rounds and Reps)
AMRAP x3 Min.
5 Burpees
25 Double unders

–1min Rest–
C): Metcon (AMRAP – Rounds and Reps)
AMRAP x3 Min.
5 Burpees
10 Shoulder to overhead 95/65


PrimalWOD For: 012115


Thursday’s workout:
A): Metcon (Weight)
For Quality Load
5 x 3 (@85-90%)
B): Metcon (AMRAP – Rounds)
3 Rounds For Quality and Time of:
Max Handstand hold
100m Double KB Front carry 1.5/1 Pood
200m Run
10 Power snatches (60-65%)

–4min Time Cap, Each Round


PrimalWOD For: 012016



Wednesday’s Workout:
A): Metcon (Weight)
Practice For Quality Load:
Front squats
3-5 x 5 (~80-85%)
B): Metcon (Time)
3 Rounds For Quality and Time Of:
90 Double unders
15 HR Pushups
300m Run
15 Overhead squats (60%)

–2min Rest between rounds–