Walk This Way SL
Primus Fitness – Spartan Lite View Public Whiteboard Warm-up See Board Weightlifting 5 x 5 Press Deadlift WOD AMRAP 16 200m Run 5 Power Snatch (95/65) or Heavy Russian KBS 10 V Ups 100m FC (53/35) 10 Goblet Squat (53/35)
June 2022
Walk This Way
Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Press 3 x 3 @ 80% Deadlift 2 x 3 @ 80% WOD AMRAP 16 200m Run 5 Power Snatch (95/65) 10 V Ups 100m FC (53/35) 10 Goblet Squat (53/35)
Thurs 6/30/2022
Primus Fitness – PrimusFit View Public Whiteboard Conditioning OGFIT – Boulder Beast Training 50 sit-ups 1K run 100 tire step-overs 1k run 80 tire step-overs 1k run 60 tire step-overs 50 sit-ups 800 empty sled push Cash-out: 1K hike at 15-16 min mile pace OR 1 mile at 15-16 mile pace. Notes: It’s hot. Take
Fins
Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Squat 3 x 3 @ 80% Press 3 x 3 @ 80% WOD 3 Rounds for Time 800m Row 12 Ball Slams 8 T2B 5 Thrusters (95/65) Cash Out 3 x 10 Curls Dips Push Ups
62922SL
Primus Fitness – Spartan Lite View Public Whiteboard Warm-up See Board Weightlifting Squat 5 x 5 Press 5 x 5 add 5lbs from last week. WOD Finish This Part 2 P1 – 200m Run P2 – Exercises Switch on return and pick up where left off 80 Air Squats 80 Sit Ups 80 Push Ups
The Watchtower
Primus Fitness – PrimusFit View Public Whiteboard Warm-up See Board WOD Teams of 2 35 Minute Cap Your goal is to make it to the “7th Floor” 1st Floor P1 – Step Ups Until partner finishes (90 degree Knee) P2 – 20 AKBS + 20 Sit Ups + 20 Push Ups Switch 2nd Floor –
The Wall
Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Squat 3 x 3 @ 80% Deadlift 2 x 3 @ 80% WOD The Wall 5 Rounds for Time 15 Wall Balls 5 Wall Walks 30 second Wall Sit
SL The Wall
Primus Fitness – Spartan Lite View Public Whiteboard Warm-up See Board Weightlifting Squat 5 x 5 Deadlift 5 x 5 Add 5lbs from last week. WOD The Wall 5 Rounds for Time 15 Wall Balls 5 Wall Walks 30 second Wall Sit
Saturday
Primus Fitness – PrimusFit View Public Whiteboard Conditioning Teams of 3 – U-go-I-go, relay style 2400 meter team row (split row) 4 rounds per teammate 8 burpees 6 DB snatches (70/50) (50/35) 2 x 100m sled sprint each (2/1) 4 rounds per teammate 10 wall balls (20/15) 3 cleans (155/105) (135/95) 2 x 100m sled
Friday
Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Press 3 x 5 @ 75% Deadlift 2 x 5 @ 75% Metcon Every 5 min for 20 min 400 meter run 10 deadlifts 10 hand stand push ups L1:155/115 L2:185/125 L3: 225/155 Cash out: 3 rounds 12 barbell curls 12 skull crushers 12 dead bug crunches