Author: ltsprimalfitness

6/7 WOD

FF!!!

Warm up- 15 banded ski ergs
15 banded squats
10 banded shoulder press
Mobility – athletes choice
WOD- 3 RFT
800 meter
20 DB clean press. 45/25
15 ghd

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6/6 WOD

Hanging Around

Warm up – 100 dubs
10 roll outs
10 lateral lunges
Skill – hang clean squats 3×3
WOD- 10 hang cleans 135/95
100 meter run
10 ab mat
9 HC
100 meter run
9 ab mat
8 HC
100 meter run
8 ab mat
7 HC
100 meter
7 ab mat
… til 1 perfect hang clean
100 meter run
1 ab mat
Then 3 min max reps .. Hang’s cleans

 

6/3 WOD

The Hateful 8″s

Warm up – 2 rnds ( includes run)
200 meter run
5 dive bomber push ups
10 jumping pull ups
15 Hindu squats
Mobility- hips
Skill-power cleans
– WOD- 8 rnds
8 push ups
8 ghd sit ups
8 squats
8 pull ups
8 str leg deadlift 95/65
8 hang powercleans
8 shoulder to overhead
8 cal row

5/30 WOD

Joker

Warm up – soldier walks, lunge with twist, banded deadlifts
Mobility- hammies
Skill – deadlift technique all forms
WOD- buy in – 800 meter. Run / row
1,2,3,4,5,6,7,8,9,10
T2B
10,9,8,7,6,5,4,3,2,1
Deadlifts. 225/165
AND – Cash out- 800 meter of opp option

5/29 WOD

She’s the Schmitt!

Warm up – 3 rnds of:
100 m sprint
10 dock dips
100 m sprint
10 dock dip lunges
mobility- back roll out
skill- WOD review
WOD- 31 cal row
31 Db curls 45/20
31 ab mat
31 Db floor press
31 walking lunges
31 Db deadlift
31 push ups
31 db goblet squats
31 dubs

4 burpees = EMOM (starting after the row)