July 2022

Primus Fitness – PrimusFit View Public Whiteboard WOD Team of 3 -1000m run -60 t2b -75 P Cleans @115/75, 135/95 -Murphy loop Team tire flip -90 burpees -800m run -90 weighted sit ups (bear hug 25/15) -Murphy loop Team tire flip -400m run -75 pull ups -60 Deadlifts 185/125, 225/155 -200m run

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. If you can no longer add weight and complete the rep scheme go to a 3×3 scheme. WOD AMRAP 18 500 m row 15 Hang Clean & Jerk 95/65 or

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Press 3 x 3 @ 85% Deadlift 2 x 3 @ 85% WOD AMRAP 18 500 m row 25 Hang Clean & Jerk 95/65 25 SA DB box step-ups 50/35 5 Rope climbs

Primus Fitness – PrimusFit View Public Whiteboard WOD 50-40-30-20-10 M. Sit-ups Front rack step back lunges 45/35 (barbell) Directly into… 5 Rounds 100 m Sprint 100 m Waiters carry (1DB overhead, 1DB by waist) 10 Man-maker push-ups DB’s 35+/25+

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 21-15-9 Deadlift 200 m run Double DB push press 200 m run

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Squat 3 x 3 @ 85% Press 3 x 3 @ 85% WOD 21-15-9 Deadlift 200 m run Double DB push jerk 200 m run L1 185/125 35+/25+ L2 225/155 35+/25+

Primus Fitness – PrimusFit View Public Whiteboard WOD Team of 2 40 Thrusters 95/65 60 Ball slams 20/15 10 Tire flips 40 Cleans 115/75 60 T2B 10 Tire flips 40 Front squats 135/95 60 Sit-ups 10 Tire flips 40 AKBS 72/53 60 Push-ups 10 Tire flips 40 Hang power snatch 95/65 60 Burpee box jump

Primus Fitness – PrimusFit View Public Whiteboard WOD Teams of 3 Buy-in: Assign each teammate to one of the following. Everyone goes at the same time: 1 rope climb + 15 burpees + 1 rope climb 200m row + 50 double unders 10 box jumps + 20 DB snatches + 10 box jumps (24/20) Everyone