April 2023

Primus Fitness – PrimusFit WOD Death By A Thousand Cuts Teams of 3/Split Reps For Time 1500m Row 21 Clusters (95/65) 21 Burpees 21 Pull Ups 800m Team Run 30 HPC (115/75) 30 Box Jump (24/20) 30 V Up 1500m Row 45 SA Snatch (50/35) 45 Goblet Squat 45 Deadlift (135/95) 800m Sled (2/1) 60 […]

Primus Fitness – PrimusFit Warm Up Weightlifting Deadlift 3 x 10 @ 70% WOD No Body No Crime 10 Rounds for Time 20 DUs 5 HSPU (10 seated Z Press) 10 RKBS (70/53) RX+ 30 DU

Primus Fitness – Spartan Lite Warm Up Weightlifting Deadlift 3 x 10 @ 70% WOD The Punch 10 Rounds for Time 20 DUs 5 HSPU (10 seated Z Press) 10 RKBS (70/53) RX+ 30 DU

Primus Fitness – PrimusFit WOD Hallf Murph 800m Run 50 Pull Up 100 Push Up 150 Air Squat 800m Run

Primus Fitness – PrimusFit Warm Up Weightlifting Press 3 x 10 @ 70% WOD We Are Never Ever Getting Back Together AMRAP 20 800m Bike 10 Deadlift 10 Ground Press 10 V Up 45 sec Wall Sit

Primus Fitness – Spartan Lite Warm Up Weightlifting Press 3 x 10 @ 70% WOD AMRAP 22 Teams of 2 100m OH Plate Carry Together P1 – Max Row P2 – 10 HPC + 15 Step Ups + 10 Sit Ups Switch 100m FC then 10 Pull Ups/Ring Rows 20 Push Ups 30 Air Squats

Primus Fitness – PrimusFit Warm Up WOD Look At What I Made You Do Teams of 2 Split Reps For Time 400m Sled (3/2) 50 Push Ups 50 Sit Ups 50 Lunges 1000m Row 40 Push Press (115/75) 40 Bent Over Row 40 Front Squat 600m Run 30 T2B 30 HPC 30 Wall Balls 200m

Primus Fitness – PrimusFit Warm Up Weightlifting Squat 3 x 10 @ 70% WOD Gorgeous 5 RFT 400m Run 10 Pull Ups 10 Burpees

Primus Fitness – Spartan Lite Warm Up Weightlifting Squat 3 x 10 @ 70% WOD The Dudekoff EMOM 16 1. 50m Run 2. 10 Ball Slams 3. 10 Hanging Knee Raise 4. 10 Ring Rows *Start every minute with 3 Burpees

Primus Fitness – PrimusFit Warm Up WOD Sam’s Day Three 10 minute AMRAPs, one partner works at a time for two movements, and both work together for the third movement. Partners switch for each round in AMRAP. AMRAP 1 : 10 Minutes Partner A – 10 Alt SA DB C&J (50/35) Partner B – 10