Spartan Lite – Mon, Oct 9
Primus Fitness – Spartan Lite Warm-up Weightlifting Power Snatch 3 x 1 @ 95% WOD 21 – 15 – 9 Buy In – 400m Sled (1/0) SA Snatch Seated Z Press Cash Out – 400m Run
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October 2023
PrimusFit – Mon, Oct 9
Primus Fitness – PrimusFit OLY Snatch 3 x 1 @ 95% WOD 5′ AMRAP: – Max Cal Row *1 min Rest* 5′ AMRAP: 2…4…6…8…etc – Front Squats (135/95) – Pull Ups *1 min Rest* 5′ AMRAP: – Max Cal Row *1 min Rest* Score= Total Row Cals/2nd AMRAP Score
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PrimusFit – Sat, Oct 7
Primus Fitness – PrimusFit Warm-up Saturdays are for the Girls (Time) Teams of 3 1000m run 9 Complex (135/95) 1 Deadlift/1 HPC/1 Front Squat/push jerk/full clean 60 Wall ball 800m Bar carry 21 Tire Flips 100m Bear crawl (each total- split as needed) 45 V ups 60 Pull ups 800m Bar carry 9 Complex 1
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Spartan Lite – Fri, Oct 6
Primus Fitness – Spartan Lite Warm-up Weightlifting Overhead Squat 3 x 3 @ 90% WOD 10 Rounds for Time 20 Sec Bike 3 HPC (75/55) 3 S2OH 3 Back Squat
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PrimusFit – Fri, Oct 6
Primus Fitness – PrimusFit OLY Overhead Squat 3 x 3 @ 90% WOD 10 Rounds for Time 20 Sec Bike 3 HPC (115/75, 135/95) 3 S2OH 3 Back Squat
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PrimusFit – Thu, Oct 5
Primus Fitness – PrimusFit Warm-up WOD Teddy Bear 2 Rounds For Time – Second Round No Sandbag. (Everything that can be done with sandbag, is.) 800m Sandbag Run 30 Sand Bag Step Ups 30 Sandbag Toss Overs 30 Sand Bag Air Squats OH Sandbag Carry 100m 30 Military Sit Up 30 Weighted Push Up 30
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Spartan Lite – Wed, Oct 4
Primus Fitness – Spartan Lite Warm-up Weightlifting Power Clea n 3 x 3 @ 90% WOD AMRAP 22 Teams of 2 Buy In – 800m Run then P1 – 200m Farmers Carry P2 – 10 Deadlift (75%) + 15 Ring Rows + 15 Push Ups + Max Leg Lifts Switch P1 – 100m Sled (3/2)
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PrimusFit – Wed, Oct 4
Primus Fitness – PrimusFit OLY Clean 3 x 3 @ 90% WOD TV Remote AMRAP 20 500m Row 100m Waiter’s Carry (35s/20s) 30 Russian Twist 20 Wall Ball 10 Chin Up
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PrimusFit – Tue, Oct 3
Primus Fitness – PrimusFit Warm-up Dirt Teams of 2 Split Reps 1000m Row (Split) 100 Air Squats 90 Sit Ups 80 Push Ups 70 Walking Lunges 60 AKBS (53/35) 50 V Up 500m Run (Together) 40 Pull Ups 30 Power Snatch (95/65) 20 Burpees 10 Thruster 40sec Each Bike Sprint Score is Max Calories on
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Spartan Lite – Mon, Oct 2
Primus Fitness – Spartan Lite Warm-up Weightlifting Power Snatch 3 x 3 @ 90% WOD Arm Rest 3 RFT 400m Run 5 Tire Flips 10 Box Jump Overs 15 Pike Push Ups 20 Jack Knives
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