PrimusFit – Fri, Mar 31
Primus Fitness – PrimusFit Weightlifting Deadlift 3 x 8 @ 65% WOD “Happy Hour” 10 rounds of 100m run 8 push-ups or 4 HSPU 8 ball slams (20/15) 2 deadlifts (see below) L1 – 185 L2 – 225 L3 – 245
March 2023
Spartan Lite – Fri, Mar 31
Primus Fitness – Spartan Lite Warm Up Weightlifting Deadlift 3 x 8 @ 65% WOD “Happy Hour” 10 rounds of 100m run 8 push-ups or 4 HSPU 8 ball slams (20/15) 2 deadlifts (see below) L1 – 185 L2 – 225 L3 – 245
PrimusFit – Thu, Mar 30
Primus Fitness – PrimusFit WOD AMRAP 40 Buy In – 200m Run 30 Thrusters 30 Pull Ups 600m Row 30 KBS 30 Windshield Wipers (Holding bar) 60 DUBs 30 Sit Ups 600m Row 30 Box Jumps 30 Wall Balls 1 Minute Plank L1 – 75/55 L2 – 95/65
Spartan Lite – Wed, Mar 29
Primus Fitness – Spartan Lite Warm Up Weightlifting Press 3 x 8 @ 65% WOD Teams of 2 AMRAP 22 100m OH Plate Carry Together P1 – Max Wall Sit P2 – 15 Russian KBS + 15 Weighted Step Up + 20 Russian Twist (1ct) Switch P1 – Max Plank P2 – 10 KB Row …
PrimusFit – Wed, Mar 29
Primus Fitness – PrimusFit Weightlifting Press 3 x 8 @ 65% Just take it away (Time) 400m sled buy in + cash out 3/2 5 RFT 8 T2B 6 box jumps 400m row
PrimusFit – Tue, Mar 28
Primus Fitness – PrimusFit All the small things (No Measure) Split reps with a partner as you see fit 100 FS at 115/75 90 Ball Slams 800m run (together) 70 pull ups 60 wall balls 50 lunges 40 Deadlifts at 135/85 30 Burpee over bar 20 snatch at 95/65 10 rope climbs
PrimusFit – Mon, Mar 27
Primus Fitness – PrimusFit Warm Up Weightlifting Squat 3 x 8 @ 65% Hey you! (No Measure) 21-15-9 HPC Push press v-up L2= 21-15-9 L1= 15-9-6 L3= 21-15-9-6
Spartan Lite – Mon, Mar 27
Primus Fitness – Spartan Lite Warm Up Weightlifting Squat 3 x 8 @ 65% of 1RM WOD The Devil in Me 4 Rounds for Time 400m Run 10 V Ups 8 Devil Press 10 Double Dumbbell Squat
PrimusFit – Sat, Mar 25
Primus Fitness – PrimusFit Hulksterama (No Measure) Teams of 3 Buy-in: Everyone working at once 25 Sit-ups each 25 burpees each then Split as you see fit 1000m sled push (2/1) Mailbox: 30 push-ups each Cul-de-sac: 30 air squats each End of alley: 30 v-ups each Back at gym – (split reps, u-go-I-go) 150 wall …
PrimusFit – Fri, Mar 24
Primus Fitness – PrimusFit Weightlifting Deadlift 3 x 3 @ 75% Snatch 1RM Attempt or 15 Minute Free Lift Rico Suave (No Measure) Thruster and Ball slam ladder. Add 1 thruster and 2 ball slams each as follows. 1 Thruster 2 Ball slams 2 Thruster 4 Ball slams 3 Thruster 6 ball slams etc until …