February 2024

Primus Fitness – PrimusFit WOD Open 19.1 15’ AMRAP: -19 Wall Balls (20/14) -19 Cal Row

Primus Fitness – PrimusFit WOD Teams of 2 Split Reps You go I Go Buy In: 400m Sled Push (2/1) 4 RDS: -200m Team Run -20 DB Box Step Overs (24/20) -20 Devil’s Press (40+/30+) Cashout: 400m Sled Push (2/1) 38’ Cap

Primus Fitness – PrimusFit WOD Teams of 2 Split Reps You go I Go Buy In: 400m Sled Push (2/1) 4 RDS: -200m Team Run -20 DB Box Step Overs (24/20) -20 Devil’s Press (40+/30+) Cashout: 2 00m Sled Push (2/1)

Primus Fitness – PrimusFit WOD Teams of 2 Split Reps You go I Go Buy In: 400m Sled Push (2/1) 8 RDS: -100m Team Run -10 DB Box Step Overs -10 Devil’s Press Cashout: 2 00m Sled Push (2/1)

Primus Fitness – PrimusFit WOD Teams of 2 Split Reps You go I Go Buy In: 400m Sled Push (2/1) 8 RDS: -10 Cal Bike -10 DB Box Step Overs -10 Devil’s Press Cashout: 400m Sled Push (2/1)

Primus Fitness – PrimusFit Weightlifting Cleans Box Clean – 50% of Clean 1RM 20 Min WOD 10’ AMRAP -4 HSPU -8 Situps -10 Front Rack Lunges *2’ Rest 5RDS: 30s On: 15s Off -Max Thrusters L1:95/65 L2:115/75 Score= Total AMRAP Rounds/Total Thrusters completed

Primus Fitness – Spartan Lite Warm Up Weightlifting Cleans 15 Minutes 3 Step Partials WOD 3 RFT 400m Run 15 AKBS 20 Step Ups 15 Sit Ups

Primus Fitness – PrimusFit WOD 10’ AMRAP -4 HSPU -8 Situps -10 Front Rack Lunges *2’ Rest 5RDS: 30s On: 15s Off -Max Thrusters L1:95/65 L2:115/75 Score= Total AMRAP Rounds/Total Thrusters completed

Primus Fitness – PrimusFit WOD Teams of 3 Split Reps You Go I Go -2100m Row 2 RDS -45 Power Cleans -60 Wallballs (20/14) 1000m Sled Push(45/25 ) @400 : 60 Weighted Lunges (Weight across chest) @800 : 45 G2OH @End of Alley : 60 Weighted Sit Ups (Weight across chest) 2RDS : -45 Push

Primus Fitness – Spartan Lite Warm Up Weightlifting Snatch 5 x 5 @ 50% WOD 14’ AMRAP: Deadlift 1…2…3…4…etc Hanging Knee Raise 2…4…6…8…etc Pushups 3…6…9…12…etc L1: 135/95 L2: 155/105