PrimalWOD For: 032916

OpenWorkout_Quintessential_0.jpgPrimalWOD 

Tuesday’s Workout
TEST
A): 10 Minutes to max
AMRAP x10 Min of the following:
Air Squats
Push Ups
Ring Rows
Burpees
Jumping Jacks
High Knee Jumps
Pull Ups
K2E

Keep Moving between Stations.
Dont rest until you finish 10 reps.
Rest only 1/2 of the time you spend working.

Rest 8 Minutes, Then:
B): Thruster (1 RM)
Work for 15 Minutes.

 

PrimalWOD For: 032216

10325766_1133531456668623_4473504299606038618_nPrimalWOD 

“Martes de Masacre”

Metcon (Time)
For time as a 2-person team:
50 Clean & Jerks 135/95
Then:
50 Ring Muscle-ups
Then:
100 Wall Ball Shots 20/14
Then:
50 Handstand Push-ups, strict
Then:
50 Squat Snatch 135/95
*Pairs may accomplish the work in whatever manner, order, and rep scheme they believe will be the fastest. The only rule is just one person may work at a time.

PrimalWOD For: 031816

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PrimalWOD

Friday’s Workout
Practice
A): Metcon (AMRAP – Rounds and Reps)
Quality AMRAP x15 Min.
30sec Handstand hold
15 Box jumps 24/20
15 Overhead squats 45-50%
B): Metcon (Weight)
8 Rounds For Quality and Time of:
50 Double unders
2 Front squats (80-85%)

–1min Time Cap each Round-
Rest :30 Sec.

 

PrimalWOD For: 031616

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Wednesday’s Workout:
Practice
A): Metcon (Time)
2 Rounds For Quality and Time:
200m Run
10 Hand Relese Pushups
100m Sprint
10 Hand Relese Pushups

–1min Rest between rounds–
B): For Quality Load (5 x 2 (~90-95%))
Presses

 

PrimalWOD For: 031516

12821523_10208676463368158_8960297445180829786_nPrimalWOD

“Martes de Masacre”
Metcon (AMRAP – Rounds and Reps)
AMRAP x25 Min Of:
300Mts Row
16 Alt KB Snatches 1.5/1Pood
16 KB Goblet squats 1.5/1Pood
16 Russian KB Swings 1.5/1Pood
100m KB Carry 1.5/1Pood

Rest 10 Minutes, Then:
Metcon (AMRAP – Rounds and Reps)
AMRAP x10 Min Of:
150Mts Run
5 Pull Ups
5 Thrusters 75/45
5 Burpees