May 2022

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Press 5 x 3 @ 50% of 1RM WOD For time 40 Power Clean 40 Push Press 40 Front Squat RX 95/65 RX+ 115/80 Cash Out 12 Rounds :40/:20 Hollow Rock Scissor Kick Ab Crunch

Primus Fitness – Spartan Lite View Public Whiteboard Warm-up See Board Weightlifting Press 5 x 5 Add 5Lbs from last weeks lift. WOD Teams of 2 Pick Up Where they Left Off P1 – 200m Run P2 – 100 Air Squats 100 Push Ups 100 Sit Ups 80 Step Ups 80 Ring Rows 80 Russian

Primus Fitness – PrimusFit View Public Whiteboard WOD Team of 2 100 DL 135/95 90 DB Snatch 50/35 80 M. Sit-ups 70 Hang power cleans 135/95 60 Man-makers 50/35 50 Box Jumps 40 Ball Slams 30 Back squats 135/95 20 Pistols 10 Tire flips P1. Runs 200 while P2 chips away at reps

Primus Fitness – PrimusFit View Public Whiteboard Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph

Primus Fitness – Spartan Lite View Public Whiteboard Warm-up See Board Weightlifting Deadlift 5 x 5 Add 5 lbs from last week. WOD MURPH People EMOM 16/20 (Rx+) 1. 10 AKBS + 50m Run 2. 15 Sit Ups + 5 Push Ups 3. 1 Rope Climb + 10 Goblet Squat 4. 40 sec Plank NON

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Deadlift 5 x 3 @ 60% EMOM 8 1- 4 – 1 Power Snatch 5-8 – 1 Snatch WOD MURPH People EMOM 16/20 (Rx+) 1. 10 AKBS + 50m Run 2. 15 Sit Ups + 5 Push Ups 3. 1 Rope Climb + 10 Goblet Squat 4.

Primus Fitness – PrimusFit View Public Whiteboard Warm-up 200m Jog 1 Snatch Warm Up Complex (3 x SW DL, SW High Pull, SW Turn Over) 10 Sit Ups 10 Step Ups 10 Pull Ups Roll Out/Stretch WOD 4 RFT 800m Run (600m Rnd 2, 400m Rnd 3, 200m Rnd 4) 3 Power Snatch (95/65) 5

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Press 5 x 3 60% EMOM 8 1-4 — 2 PC + J 50% 5-8 — 1 PC + J 70% WOD Row Be Tide 4 x 4:00 Minute Round 500m Row 20 Wall Balls 10 Barbell Bent Over Row (135/95)

Primus Fitness – Spartan Lite View Public Whiteboard Warm-up See Board Weightlifting Press 5 x 5 Add 5lbs from last week WOD AMRAP 20 Teams of 2 P1 – 100m Run P2 – Max Ball Slam Switch P1 – 100m Sled Push (2/1) P2 – Max V Up Switch P1 – 50m Bear Crawl P2

Primus Fitness – PrimusFit View Public Whiteboard Warm-up 200m Run Empty Barbell Bear Complex Mod (See Wod) 5 Power Clean (50% of WOd Weight) 5 Clean (50 % of Wod Weight) 10 Jumpies 10 T2B 10 Pull Ups WOD All Day I Dream About Bears 5 Rounds For Time 200m Run 1 x 5 Rep