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
Primus Fitness – PrimusFit View Public Whiteboard Metcon 8 min AMRAP 1600/1300 meter row Max effort devils press (30+/20+) 2 min rest 8 min AMRAP 1200 meter sandbag/weighted run Max effort reverse sandbag lunges 2 min rest 8 min AMRAP 100 meter sled sprints x 4 (45/25) Max effort American KBS (53/35) 2 min rest
Primus Fitness – Spartan Lite View Public Whiteboard Warm-up See Board Weightlifting Presss 5 x 5 Add 5lbs from last week. WOD Teams of 2 AMRAP 20 P1 – 200m Run P2 – 15 SA Snatch + Max Sit Up Switch P1 – 100 Jump Rope P2 – 10 Devil Press + Max Ring Row
Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Squat 3 x 5 @ 75% Deadlift 2 x 5 @ 75% Metcon 6 Rounds for time ** 90 second rest between each** 12 front rack lunges 9 push press 6 hang power clean 3 thrusters L1: 95/65 L2: 115/75
Primus Fitness – PrimusFit View Public Whiteboard Metcon Teams of Two 66 Front Squats (135/95) 66 KB sumo deadlift high pulls (53/35) 16 partner over burpees 400 meter run 66 barbell bent over to rows (95/65) 66 single arm KB press (53/35) 16 partner over burpees 400 meter run 66 pull ups 66 box jumps
Primus Fitness – Spartan Lite View Public Whiteboard Warm-up See Board Weightlifting Squat 5×5 Add 5lbs from last week. WOD Summer Sunsets For Time 800m Run 70 Step Ups 60 Sit Ups 50 AKBS 40 Push Ups 30 Wall Balls 20 Burpees 10 DB Thruster 800m Run
Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Squats 3 x 5 @ 75% Press 3 x 5 @ 75% Metcon 21-15-9 Snatches T2B Hand release push-ups 100 meter farmers carry (53/35)
Primus Fitness – PrimusFit View Public Whiteboard WOD Team of 3-split reps To 800-Equipment Carry (KB 53/35) 150 Kettlebell Swings & 150 lunges Carry back to gym 24 Tire Flips To 600-Equipment Carry (Slam Ball) 120 Ball Slams (20+/15+) & 120 sit ups Carry back to gym 24 Tire Flips To 400-Equipment Carry (Barbell and
Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Press 4 x 5 @ 70% Deadlift 2 x 5 @ 70% WOD For Time: 700 Meter Row 30 Push Press (95/65) 10 V-ups 600 Meter Row 20 Thrusters (115/75) 20 Military sit ups 500 Meter Row 10 Clusters (135/95) 30 Paralette pass thrus
