Author: ltsprimalfitness

10/8 WOD

Happy Birthday Paynes

Warm up – 400 m run
20 kB swings
15 kB SDLHP
10 kB ab mat
Skill- pvc lift review
Strength- work up to 80% weights
WOD- 5 RFT
3 SDLHP
3 power cleans
3 frt squats
3 push press
3 back squats
200 m run

Finisher-

 

 

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10/1 WOD

Wear me out  . . .

Warm up- 10 jumping pull ups
10 jumping squats
10 plyo push ups
Skill- Kipping / butterflies
Strength- kb clean n press 3×3 singles
3×3 dbl kB clean
WOD- EMOM 12 minutes
Even – 7 pull ups
Odd – 7 ring dips. (Drop 1band color)
Then 12 min amrap
10 kB snatches
50 dubs. (2x)
3 muscles up. (6)
Finisher –

9/28 WOD

21’s

Warm up- 50 dubs
20 squats
20 plank crawls
20 alters lunges
Skill- mobility stretches
WOD- build as hi as possible in time
1 each – ghd, kB swing, push up
2 each – ghd, kB swing, push up
3 each – ghd, kB swing, push up
4 each – ghd, kB swing, push up
So on for the 21 minutes
800 to finish

Score = highest completed rnd

8/8 WOD

HCPD!!!!!

Warm up – 800 meter run
10 GHD – Full sit up
10 – 4 jack/4 man climbed
10 jumping squat ( 2 sec hold at bottom))
Mobility- shoulder openers
Technique- DB thrusters
WOD – 30 min AMRAP
1 min squat taps
10 Db thrusters. 35/20
1 min crab kicks
10 Db floor press w bicycle crunches
1 min skater hops
10 Db lunge hold with goal post in/ out/down/up

Finisher –

8/6 WOD

CSJ

Warm up – 15 squat
10 GHD
10 push-ups
20 rev (slow/low) lunges
Skill/ strength- C&SJ technique
WOD- 10 clean & split jerk 115/85
8 clean & split jerk 115/85
6 clean & split jerk 115/85
4 clean & split jerk 115/85
2 clean & split jerk 115/85
400 meter run after every round

Then . .  10 SLOW bicycle crunches

10 running plank hold

x3

 

Finisher