Author: ltsprimalfitness

3/28 WOD

Legendary

Warm up – 25 jumping jacks
10 Db deadlift/ squats
20 plank extension
Mobility- Hammie’s
Skill/strength- deadlift 5×1 (heavy)
WOD- 20 min Amrap
3. Deadlift 225/185
6. HR push ups
9. Goblet Squats
12 GHD ^

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3/27 WOD

B’s

Warm up – 5 man makers
50 dubs
5/5 Turkish get ups
Mobility- low back
Skill / strength- WOD review
WOD- 3 rnds
800 m run
15 burpees
15 back ghd
15 box jumps
15 bosu squats
15 broad jumps
50ft bear crawl

3/26 WOD

Whats in a minute . . . .

Warm up – 5 inchworms
Low/ slow lunges w/ twist
Band pull downs
Mobility- shoulders
Skill / strength- snatch 5x 3
WOD- 1 min rest between rounds
5 minutes cal max row
4 minutes max snatch. 75/55
3 minutes max box jumps overs
2 minutes wallballs
1 Minute slam balls

3/25 WOD

working up

Working up
Warm up – mtn climbers20
Jump squats10
Core – bicycle bicycle extend
Mobility- shoulders
Skill- muscle ups
WODS- 100 squats
2 ring dips / 2 pull ups
80 squats
4 ring dips / 2 pull ups
60 squats
6 ring dips / 6 pull ups
40 squats
8 ring dips / 8 pull ups
20 squats
10 ring dips / 10 pull ups

33-27-21-15-9 reps for time of:

• Thrusters
• Chest-to-bar pull-ups

Men use 95 lb.
Women use 65 lb.

Time cap: 20 minutes

19.5

 

3/22 WOD

19.5

33-27-21-15-9 reps for time of:

• Thrusters
• Chest-to-bar pull-ups

Men use 95 lb.
Women use 65 lb.

Time cap: 20 minutes

 

Working up

Warm up – mtn climbers20
Jump squats10
Core – bicycle bicycle extend
Mobility- shoulders
Skill- muscle ups
WOD- 100 squats
2 ring dips / 2 pull ups
80 squats
4 ring dips / 2 pull ups
60 squats
6 ring dips / 6 pull ups
40 squats
8 ring dips / 8 pull ups
20 squats
10 ring dips / 10 pull ups