May 2023

Primus Fitness – PrimusFit Weightlifting Squat 3 x 5 @ 85% WOD 10 min AMRAP 100m run 5 pull-ups 10 push-ups 15 air squats Rest 3 min 4 min AMRAP 50m run 3 power cleans 10 wall balls (20/15) L1: 115/75 L2: 135/95 L3: 155/105

Primus Fitness – Spartan Lite Warm Up Weightlifting Squat 3 x 5 @ 85% WOD Sorry Im late Buy In – 200 Jump Rope then 3 Rounds for Time 10 DB Thrusters 15 AKBS 20 Sit Ups then Cash Out – 800m Run

Primus Fitness – PrimusFit WOD Teams of 3 – “Cowboy Up” Buy-in: 25 linked arm sit-ups 1000m Sled push (2/1) Stations, everyone working at once: 400m – 50 air squats each Cul de sac – 50 push-ups each End of Alley – 50 sit-ups each Back in gym – Relays, do full round 4 rounds

Primus Fitness – PrimusFit Weightlifting Deadlift 5 x 5 @ 80% WOD 16 minweight lifting wam-up: Clean & Jerks 1,1,1 (Build to three heavy singles) “Short and Nasty” – 9 min cap 4-3-2-1 Clean & Jerks 10 cal bike after each round L1: 135/95 L2: 155/105 L3: 185/125 Rx+: 3 bar muscle ups instead of

Primus Fitness – Spartan Lite Warm Up Weightlifting Deadlift 5 x 5 @ 80% WOD 16 minweight lifting wam-up: Power Clean & Jerks 1,1,1 (Build to three heavy singles) “Short and Nasty” – 9 min cap 4-3-2-1 Power Clean & Jerks 10 cal bike after each round Alt Movement for C+J = DB C +

Primus Fitness – PrimusFit WOD Dynamic warm-up – EMOM 9 100m run 20 air squats 10 push-ups + 5 pull-ups Conditioning – Murph Training 1000m run 10 burpee pull-ups 20 push-ups 25 goblet squats 100 hammer strikes 25 goblet squats 20 push-ups 10 burpee pull-ups 1000m run Rx+: Vested. If going vested, do vested squats

Primus Fitness – PrimusFit Weightlifting Press 5 x 5 @ 80% WOD WOD – 14 min cap 21-15-9 Barbell lunges Toes to bar 100m sled push (2/1) after each round L1: 95/65 L2: 115/75 Core cash-out 3 rounds for quality 50 bicycles 20 v-ups 10 in and outs

Primus Fitness – Spartan Lite Warm Up Weightlifting Press 5 x 5 @ 80% WOD AMRAP 23 Teams of 2 Buy In – 10 Burpees P1 – Max Row P2 – 50m Farmers Carry + 15 Wall Balls + 20 Step Ups Switch P1 – 200m Sled (1/0) P2 – 15 AKBS + 15 Ring

Primus Fitness – PrimusFit WOD Mom’s WOD – Partners, split reps, u-go-I-go “First Trimester” 1000m Row 100 AKB Swings (56/35) 100 sit-ups 60 secs planking (both partners) “Second Trimester” 500m Row 50 Thrusters (95/65) 50 Pull-ups 60 secs planking (both partners) “Third Trimester” 400m barbell carry 50 Man makers 50 burpees 100 Double unders

Primus Fitness – PrimusFit Weightlifting Squat 5 x 5 @ 80% WOD Conditioning WOD – 15 min cap Buy-in: 10 front squats 8 rounds of 10 push-ups 8 box jumps (24/20) 100m run Cash-out: 10 front squats L1: 95/65 L2: 115/75 L3: 135/95 Rest 4 minutes Finisher – 2 min cap Max russian twists w/weight