PrimalWOD For: 062916

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Wednesday’s Workout:
Practice
A): Metcon (Weight)
For Quality Load:
5-5-5-5-5
Bench presses
B) : Metcon (AMRAP – Reps)
4 Rounds For Quality and Reps
(30 Sec On: 30 Sec.Off)
Double unders
Deadlifts (55%)
Walking Lunges (Over Head Plate 35/25)

PrimalWOD For: 062816

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Tuesday’s Workout
Mental Toughness
Metcon (Time)
For Time:
3 Rounds
10 CTB Pullups
10 Burpees
-No Rest, Then:

1600 Mts Run
(50 Air squats at 800 Mts)
100 Russian KB Swings 1.5/1Pood
1600 Mts Run
(50 Air squats at 800 Mts)
-No Rest, Then:

3 Rounds
10 CTB Pullups
10 Burpees

–45 min time cap–

 

PrimalWOD For: 062716

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Monday’s Workout
Practice
A) : Metcon (AMRAP – Rounds and Reps)
AMRAP 6 minutes of:
4 Burpees
2 Ring Muscle-ups

Rest 5 Min. Between Rounds
B): Metcon (AMRAP – Rounds and Reps)
AMRAP 6 minutes of:
20 DU`s
2 Bar Muscle-ups
C): Metcon (AMRAP – Rounds and Reps)
AMRAP 6 minutes of:
10 Air Squats
5 T2B