Author: ltsprimalfitness

8/10 WOD

No Rest “BARBARA”

Warm up – 800 meter run
Skill – kipping/butterfly practice
WOD- 3 rnds
20 pull ups
30 push ups
40 ab mat
50 air squats

Finisher-

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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

8/1 WOD

HCPD!!

Warm up – 5 mnt climber/ groiner/ jack
10 butterfly ab mat
15 – skaters.
20 Db alternate lunges
Mobility- shoulder stretches
Technique- spear throw
WOD- SHARTAN
100 meter sprint
15 slamballs
100 meter sprint
15 bucket carry
100 meter sprint
15 burpees
100 meter sprint
15 GHD
100 meter sprint
15 kB SDLHP
100 m
1 rope climb
100 m
1 spear throw
Repeat

7/27 WOD

Train Dirty

Warm up – 5 inchworm
10 kB pull thoughts (5/5)
20 elbow/ knee planks ext. (10/10)
Skill/ strength- squat snatch technique (pvc/bar)
10,8,6,4,2
Squat snatch 95/55
HR push ups
HSPU. (Shoulder press- seated)
T2B
*200 meter run after every rnd