PrimalWOD For: 100116

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Saturday’s Workout
Metcon (Weight)
Part A – In 20 Mins
10-8-6-4-2 Deadlift Reps for Max Load
Rest as needed btw sets, unbroken reps
Metcon (Time)
Part B – 4 RFT (20 Min Time Cap)
12 KB Swings 2/1.5 Poods
12 Burpees to Plate (45)
12 Wall Balls (20/14)
200 M Run

 

PrimalWOD For: 092916

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Thursday’s Workout
Practice
A): Metcon (Weight)
Jerk Skill Practice
5-5-5-5-5
Tall jerks (light)
B): Metcon (Time)
For Quality and Time:
4-5-6
Front squats (60-65% FS)
Back squats

–5min Time Cap–
C): Metcon (AMRAP – Rounds and Reps)
Quality AMRAP x15 Min.
20/15cal Row
12 OHS 95/75
300m Run

PrimalWOD For: 092816

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Wednesday’s Workout:
Practice
A): Metcon (No Measure)
EMOM x6 Min Of:
4 Burpees
4 Muscle ups

–45sec Time Cap each round–
B): Metcon (Time)
6 Rounds For Quality and Time:
12 Alt KB Snatches 1.5/1 Pood
6 Alt KB Pistols
C): Metcon (Weight)
For Quality:
5 Sets @ 85%
1 Clean and jerk

 

PrimalWOD For: 092716

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Tuesday’s Workout
Practice
A): Metcon (Weight)
For Quality
5 Sets @ 80%
1 Clean and jerk
B): Metcon (Weight)
EMOM x10 Min.
Odd: 10 Thrusters (40%)
Even: 10 Toes to bar

–30sec Time cap each round–
C): Metcon (Time)
5 Rounds For Quality and Time:
5 Deadlifts (65-70%)
10 V-Ups