December 2022

Primus Fitness – Spartan Lite Warm Up Weightlifting Press 1 RM Test or 5 x 5 @ 50% WOD Teams of 2 AMRAP 22 400m Run Together P1 – 15 SA Snatch + 10 Push Up P2 – 15 Ring Rows + 10 Goblet Squat Switch P1 – 20 Sit Ups + 10 Weighted Step […]

Primus Fitness – PrimusFit Weightlifting Press 1 RM Test or Press Deload 5 x 5 @ 50% Throwdowns (No Measure) 1 Vs 1 or 2 vs 2. Heat 1 Each competitor does 2 rounds of the following. 50m sled 2/2 (45s M, 25sF) 20 G2OH (use plate from sled) 50m Sled (return to start) 20

Primus Fitness – PrimusFit Partner (Time) 70 Ball Slams Run 800m 70 hand release push ups Run 400m 70 power cleans Run 200m 70 box jumps Run 100 70 Pull upsRun together. Split reps as needed, one partner work at a time

Primus Fitness – Spartan Lite Warm Up Weightlifting Squat 1 RM Test or Squat Deload 5 x 5 @ 50% WOD AMRAP 8 100m Run 15 Wall Balls 15 Ring Row 15 Sit Ups 2 Minute Rest AMRAP 8 100m FC 10 Hollow Rock 8 Thruster 6 Box Jump Cash Out 3 x 100m Sled

Primus Fitness – PrimusFit Weightlifting Squat 1RM Test or Squat Deload 5 x 5 @ 50% 12min EMOM + 2min cash out (No Measure) 1: 12 Wall Balls 2: 12Burpees 3: 12Second Bike sprintSkills practice: handstand push up entry- 10 reps up to start position. WOD: RX+add 3repseach time through (12,15 and 18 rep rounds)

Primus Fitness – PrimusFit Warm Up WOD Not the WOD we asked for. Teams of 3 1000m Team Run 30 Burpees 45 Thrusters (115/75) 60 Hollow Rocks 1500m Row 30 Power Snatch 45 Push Press 60 V Ups 400m Sled (3/2) 60 Leg Lifts 45 Box Jumps 30 Tire Flips 1500m Row 60 Sit Ups

Primus Fitness – Spartan Lite Warm Up Weightlifting Press 3 x 1 @ 95% Deadlift 2 x 1 @ 95% WOD Cool Down 10 RFT 10 Sec Assault Bike Sprint 5 Hanging Knee Raise 3 Hang Power Clean

Primus Fitness – PrimusFit Weightlifting Press 3 x 1 @ 95% Deadlift 2 x 1 @ 95% WOD Cool Down 10 RFT 10 Sec Assault Bike Sprint 5 T2B 3 Hang Power Clean L1 – 95/65 L2 – 135/95 L3 – 155/115