June 2022

Primus Fitness – PrimusFit View Public Whiteboard Conditioning Strength/Skill: 15’ establish a 1RM thruster OGFIT – Boulder Beast WOD 1000m run 400m sled push (45/25) 100 tire step-overs 400m sled push (45/25) 1000m run 100m walking lunges 50 tire step-overs Notes: No vests on this but can wear a camelbak or small backpack, whatever you […]

Primus Fitness – Spartan Lite View Public Whiteboard Warm-up See Board Weightlifting Press 5 x 5 Add 5lbs from last week. WOD All About It Teams of 2 AMRAP 22 P1 – 50m Ball Chase P2 – Tire Flips Switch P1 – 200m Run P2 – 15 SA Snatch (30/20) + Max Spider Plank Switch

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Squat 4 x 6 @ 65% Superset Deadlift 2 x 5 @ 65% (No touch and go) Conditioning Condtioning: 5 x 4’ rounds 400m row 10 American KB swings (53/35) 10 lateral burpee over bar Rest remaining time Abtacular cashout: 3 rounds for quality 15 weighted situps

Primus Fitness – PrimusFit View Public Whiteboard Conditioning Dynamic warmup – 12’ EMOM * 100m run * 10 KB shoulder shrugs + 10 sit-ups * 1-2 clean & jerks (light to medium) * 10 wall balls Partners WOD – 28 min AMRAP (split reps, u-go-I-go) 400m run 50 push-ups 40 Wallballs (20/15) 50 Partner ball

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Back Squat 4 x 6 @ 65% of 1RM Superset Press 4 x 8 @ 65% Conditioning Running clock for this entire WOD: 100m sled push (2/1) 16 Snatches (95/65) (75/55) 36 Pull-ups 100m sled push (2/1) 36 box jumps (24/20) 16 Snatches (95/65) (75/55) 100m sled

Primus Fitness – Spartan Lite View Public Whiteboard Warm-up See Board Weightlifting Squats 5 x 5 Add 5lbs from Last Week WOD 27-21-15-9 Calorie Row Push Ups Leg Lifts

Primus Fitness – PrimusFit View Public Whiteboard WOD Teams of 3-split reps 1800m row (1rest, bar hold) 60 T2B 120 ball slams 60 Thrusters 95/65 120 push ups 60 Deadlifts 225/155 1800m row (1rest, bar hold) 60 Snatches 95/65 90 wall balls 60 pull ups 75 burpees 1800m row (bar hold)

Primus Fitness – Spartan Lite View Public Whiteboard Warm-up See Board Weightlifting Deadlift 5 x 5 Add 5 lbs from last weeks lift. WOD 75 OHS 45/35 Or Goblet Squat 53/40 Every 3:00 (Starting at 0:00) 400m run / 200m every other run

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Deadlift 5 x 3 @ 50% WOD 75 OHS 95/65 Every 3:00 (Starting at 0:00) 400m run

Primus Fitness – PrimusFit View Public Whiteboard WOD For time Buy in- 150 DU Then, 5 Rounds of: 20 Burpees 40 KBS 20 Cal Row 40a. M. Sit-ups 40b. Hollow Rocks 40c. Spider Crunches 40d. In/Outs 40e. M. Sit-ups Rd 1- 40a Rd2- 40b Rd3- 40c Rd4- 40d Rd5- 40e