July 2022

Primus Fitness – Spartan Lite View Public Whiteboard Warm-up See Board Weightlifting Squat 1 RM Test or 5 x 5 Squat and Deadlift WOD Go for the Iron For Time (20 Minute Cap) Go as far as you can. 25m Run 10 AKBS 10 Goblet Squats 10 Sit Ups 50m Run 10 AKBS 10 Goblet […]

Primus Fitness – PrimusFit View Public Whiteboard

Primus Fitness – PrimusFit View Public Whiteboard WOD Teams of 3 400M Sled Push 2/1 90 Sit Ups 75 Thrusters 95/65 60 T2B 10 synchro burpees 400M Sled Push 90 Ball Slams 20/15 75 S20 115/75 60 Box jumps 24/20 10 synchro burpees 400M Sled Push 90 V-ups 75 Power Cleans 135/95 60 Pull ups

Primus Fitness – Spartan Lite View Public Whiteboard Warm-up See Board Weightlifting Press 5 x 5 Deadlift 5 x 5 Add 5 lbs from last week. WOD For Time: 15-12-9-6-3: Power Snatch (95/65) or SA Snatch (40/25) Pull-ups or Ring Rows *100m run between rounds RX+ C2B and 200m runs

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Press 3 x 1 @ 95% Deadlift 2 x 1 @ 95% WOD For Time: 15-12-9-6-3: Power Snatch (95/65) Pull-ups *100m run between rounds RX+ C2B and 200m runs

Primus Fitness – PrimusFit View Public Whiteboard Warm-up 2x 50m sled drags 1/0 WOD 100 step ups 400m sled push 2/1 30 plank lifts (opp hand & leg) 400m sled push 30 superman w/press (5/2.5) 400m sled push 100 step ups Run 1 mile (loop+800m) *Scale: 50 step ups each time, only run 800m

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 Pursuit of Happyness 100 Rep As a team of Each Partner 1 will Row 300m While Partner 2 Exercises Switch and Pick up where left off. SA Snatch (35/20)

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Squat 3 x 1 @ 95% Press 3 x 1 @ 95% WOD Chipper 100m bear crawl 90 Lunges (lateral, Fwd or Bkwd) 800m run 70 DB snatch (35+/20+) 60 M sit ups 50 Wall Balls 400m run 30 T2B 20 Man makers 100m bear crawl

Primus Fitness – PrimusFit View Public Whiteboard WOD Teams of 2 AMRAP 8:
 P1: Max SL V-ups 
P2: 100 Meter Sled Push (2/1) 2 Minutes Rest AMRAP 8:
 P1: Max clean & jerk 115/75
 P2: 200 Meter sand Bag Run 2 Minutes Rest AMRAP 8:
 P1: Max Ball slams
 P2: 100 Meter Farmers Carry (50’s+/35’s+)

Primus Fitness – Spartan Lite View Public Whiteboard Warm-up See Board Weightlifting Squat and Deadlift 5 x 5 Add 5lbs from last week. WOD 21-15-9 Box Jump Push Ups Leg Lifts Run 400m After each round (3 total)