September 2022

Primus Fitness – PrimusFit View Public Whiteboard WOD Teams of 3 For Time 2100m Row 90 Push Ups 600m Team Med Ball Run (1 Ball per team 20/15#) (Pass between) 90 Ball Slams Ben’s Thruster Complex x 3 Each (5 Thrusters 5 Burpee over Bar 5 Thruster) (95/65) 400m Team Run 50m Bear Crawl (each) […]

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Press 3 x 5 @ 85% Deadlift 2 x 5 @ 85% Snatch 3 x 3 @ 75% WOD AMRAP 5 3 Burpees 5 T2B 7 HPC (L1 – 95/65 / L2 135/95) AMRAP 5 1 Power Snatch (95/65) 5 Wall Balls 10 V Ups Cash Out:

Primus Fitness – PrimusFit View Public Whiteboard Warm-up WOD For Time 400m Run 100m Sled (4/3) 50 Step Ups 3 Tire Flips 400m Run 200m Sled (3/2) 50 Sit Ups 3 Tire Flips 400m Run 300m Sled (2/1) 50 Push Ups 3 Tire Flips 400m Run 400m Sled (1/0) 50 Leg Lifts 3 Tire Flips

Primus Fitness – Spartan Lite View Public Whiteboard Warm-up See Board Weightlifting Squat 3 x 5 @ 85% Press 3 x 5 @ 85% WOD Teams of 2 AMRAP 20 P1 – Max Jump Rope P2 – 10 AKBS + 10 Burpee + 10 Push Up Switch P1 – Max 100m Runs P2 – 10

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Squat 3 x 5 @ 85% Clean 3 x 3 @ 75% WOD For Time 3 – 6 – 9 – 12 – 15 Box Jump (24/20) S2OH (75/55) Military Sit Up *Run 200m after each round.

Primus Fitness – PrimusFit View Public Whiteboard Warm-up 15 Minutes WOD Teams of 2 P1 will Exercise P2 Will do the cardio Switch after designated distance. Cardio = 250m Row Exercises 80 Reps Each Wall Balls V ups Weighted Step Up (35/20) AKBS Slam Ball 2ct Russian Twist Push Up Ring Row Walking Lunge Leg

Primus Fitness – PrimusFit View Public Whiteboard Warm-up See Board, or do your own. WOD Twelve Labors of Mikeules. 1000m Run 30 Pull Ups 100 Air Squats 30 Burpees 600m Sled Push (0/0) 50 Push Ups 50 RKBS (70/53) 200m OH Plate Carry (45/25) 2 Minute Wall Sit 30 T2B 10 Power Snatch (115/80) 10

Primus Fitness – PrimusFit The Suffering (No Measure) Team sled push 600m 1/0 plate + 1 teammate then 100m tire flip (stop at 200 turnaround) 90 tire step ups run back to bar equipment carry bar 95/65 and hammer back to tire 2 people working 90 swings 60 C & J(split) equipment carry to 400

Primus Fitness – Spartan Lite Sweat Go time (AMRAP – Rounds and Reps) Teams of 2 AMRAP 25 30 Burpees 30 Medball Squat Cleans or wall balls 30 Abmat Sit-Ups 30 Front Rack Lunges or db lunges * Partners Switch Every 10 Reps *

Primus Fitness – Spartan Lite View Public Whiteboard Warm-up Weightlifting Squat 4 x 6 @ 80% Deadlift 2 x 6 @ 80% WOD 5 RFT 8 AKBS (44/35) 8 sit-up 8 goblet squat Blue pill Fran 21-15-9 Thrusters (75/45) Pull Ups ( or Ring Rows)