December 2023

Primus Fitness – PrimusFit WOD Chipper -2K Row -60 Pushups -60 Box Jumps (24/20) -20 Rope Climbs (2:1 Rope Pulls) -1K Sled Push (1/0) Break up into rounds and reps of your choice

Primus Fitness – Spartan Lite Warm-up Weightlifting Bench Press 4 x 6 @ 80% WOD AMRAP 22 Teams of 2 Not too Cold Buy In – 800m Run then P1 – 100 jump Rope P2 – 10 Deadlift + 8 Barbell Push Press + Max Sit Ups Switch P1 – 100m Sled (3/2) P2 –

Primus Fitness – Spartan Lite Warm-up Weightlifting Bench Press 4 x 6 @ 80% WOD

Primus Fitness – Spartan Lite Warm-up Weightlifting WOD

Primus Fitness – PrimusFit Weightlifting Bench Press 4×6 @ 80% WOD 5 RFT: -20/16 Cal Bike – 6,5,4,3,2 Deadlifts Deadlift Weights: R1: 6@ 70% of 1RM R2: 5@ 75% of 1RM R3: 4@ 80% of 1RM R4: 3@ 85% of 1RM R5: 2@ 90% of 1RM

Primus Fitness – PrimusFit WOD Teams of 2 Split Reps You-Go-I-Go 12′ AMRAP: – 12 Push Press (135/95) – 14 Partner Ball Toss Situps (20/14) – 16 Burpees *1′ Rest* 10′ AMRAP: – Max Distance Run (Relay Style) *1′ Rest* 12′ AMRAP: – 16 Burpees – 14 Partner Ball Toss Situps – 12 Push Press

Primus Fitness – Spartan Lite Warm-up Weightlifting Low Bar Back Squats 4×6 @ 80% WOD EMOM 20 1 – 18 Wall Balls + Max Sit Up 2 – 6 Hang Power Clean + Max Push Up 3 – 18 Slam Ball + Max Push Up 4 – 6 Burpees + Max Ring Row 5 =

Primus Fitness – PrimusFit Weightlifting Low Bar Back Squats 4×6 @ 80% WOD 21-18-15-9-6 – Hang Power Snatch (75/55) – Air Squats *30 Dubz after each round *14 min Time Cap*

Primus Fitness – PrimusFit Weightlifting Low Bar Back Squats 4×6 @ 80% WOD 21-18-15-9-6 – Hang Power Snatch (75/55) – Air Squats *30 Dubz after each round *14 min Time Cap*

Primus Fitness – PrimusFit Warm-up Saturday WOD Baby its Warm Outside Teams of 3 For Time 800m Team Run 90 Slam Ball 90 V Up 90 Deadlift (115/75) 600m Team Run 60 Thrusters 60 T2B 60 Bent Over Row 400m Team Run 30 HPC 30 Jack Knives 30 Ground Press 200m Team Run 9 Rope