Author: ltsprimalfitness

2/15 WOD

Row Conditions

Warm up – 10 Db curls
10 Db triceps kicks
20 alternate lunges
Mobility-
WOD- on the 0:00 – 50/35 cal row
On the 4:00 – 30/14 cal row
On the 7:00 – 30/14 cal row
On the 10:00 – 15/12 cal row
On the 11:00 – 15/12 cal row
On the 12:00 – 15/12 cal row

Then – 3×15 each:
GHD, GHD ext, Russian twist

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2/14 WOD

Happy Singles Awareness Day!

Warm up – 10 slamball drops
10 jumping slam balls
10 slam ball (chest) throws
Mobility- hip openers
WOD- 7 Rnds
10 box jump overs
10 Slamballs
10 push ups
10 Db thrusters

2/12 WOD

Ready or Not. . .

Warm up – 12 Db single leg deadlift/squat
10 ab mat
10 glute/ham extension
Mobility- PVC stretches
Skill – lift review
WOD- 3 rnds: 10 straight leg deadlifts. 95/65
10 hang cleans
10 push press
50/30 calorie row
2 rnds: 10 deadlifts 135/95
10 hang power cleans
10 push jerks split
50/30 cal row
1 rnd: 10 deadlifts 185/125
10 power cleans
10 push jerks

30 min cap

2/11 WOD

Ab Digger

Warm up- 100 jump rope
10 groiners
10 ring dips
10 pull ups
Mobility- hollow rocks / Superman. 3×12
Skill – wall handstand – holds/ taps/ walks
WOD – 5 HR push-ups- 200 m run – 25 K2E
10 HSPU – 200 m run – 20 v-ups
15 HR push ups – 200 m run – 15 T2B
20 HSPU – 200 m run – 10 K2E
25 HR push ups – 200 m run – 5 V-Ups
20 HSPU – 200 m run – 10 T2B
15 HR push ups – 200 m run – 15 K2E
10 HSPU – 200 m run. – 20 V-ups
5 HRpush ups – 200 m run – 25 T2B