PrimalWOD For: 112316

108PrimalWOD

Wednesday’s Workout
Recovery Practice

A): Metcon (Weight)
For Quality
Front squat (Use True 2RM)
60% x 5
65% x 5
70% x 5

B): Metcon (AMRAP – Reps)
4 Rounds For Quality and Reps.
Max strict pullups
2min Rest between sets

C): Metcon (Time)
For Quality and Time
1*2*3*4*5*4*3*2*1
Deadlifts (45-50% 1RM C&J)
Hang power cleans
Power jerks
-*10 DU’s-

PrimalWOD For: 112216

dsc_1180PrimalWOD 

Tuesday’s Workout
Recovery Practice
A): Metcon (Time)
3 Rounds For Quality and Time:
300m Run
9 Squat snatches (55%)

–1min Rest between rounds–
B): Metcon (AMRAP – Reps)
4 Rounds For Quality and Reps (30s:30s)
Plyo pushups
L-sit Rolls