July 2024

Primus Fitness – PrimusFit WOD Teams of 3 You Go I Go Split Reps Buy In: -45/36 Cal Bike (1 Bike, 1 Plank, 1 Rest) 2 Rounds: (Rx+ 3 Rounds) -60 Man Makers (40+/30+) -90 Deadlifts (115/75, 135/95) -60 Burpees -12 Barbell Complex: (115/75, 135/95) 3 Cleans 2 Front Squats 1 Jerk Cash Out: -45/36 […]

Primus Fitness – PrimusFit Weightlifting Snatch EMOM 8 50% → 95% WOD AMRAP 10 -5 Hang Power Snatch -15 Cal Row or Bike L1 95/65 L2 115/75 L3 135/95

Primus Fitness – PrimusFit WOD AMRAP 10 -5 Hang Power Snatch -15 Cal Row or Bike L1 95/65 L2 115/75 L3 135/95

Primus Fitness – PrimusFit Weightlifting Snatch EMOM 8 50% → 95% WOD For Time: -50 Wall Balls (20/14) -50 V-Ups -500m Suit Case Carry (53/35)

Primus Fitness – Spartan Lite View Public Whiteboard Weightlifting Snatch EMOM 8 50% → 95% WOD AMRAP 10 -5 Hang Power Snatch -15 Cal Row or Bike L1 75/55 L2 95/65

Primus Fitness – PrimusFit WOD *10’ Time Cap* Rest with remaining time 1-2-3-4-5-6-7-8(Rx+ 9-10) -Pull ups -Front Squat (95/65) *10’ Time Cap* 21-15-9 -T2B -Hang Power Cleans (95/65) *10’ Time Cap* 3 rounds -10 Bar Facing burpees -10 Thrusters (95/65) Score = Check mark for each couplet completed

Primus Fitness – PrimusFit WOD 4 RFT: (Rx+: 5 RDS) -800m Run *2’ Rest Between Each Round* *Score= Slowest Round/Fastest Round *Utilize Rest Time to Recover, Slow Down Heart Rate, Breathe, and Make Your Next Run Even Better!*

Primus Fitness – PrimusFit Weightlifting Split Jerk EMOM 8 50% → 95% WOD AMRAP 12 -10 Cal Row -3 Squat Cleans -12 Cal Row -3 Squat Cleans -14 Cal Row -3 Squat Cleans *Add 2 Cals to the row after each round, continue until time is up* Squat Clean Weight: L1: 135/95 L2: 155/105 L3:

Primus Fitness – PrimusFit Weightlifting Split Jerk EMOM 8 50% → 95%

Primus Fitness – PrimusFit WOD Teams of 2 Split Reps You Go I Go -1200m Team Run – then- 16 RDS (Relay Style, 8 RDS Each) -8 Push Press (Rx 115/75, Rx+ 1395/95) -8 Burpee Box Jumps (24/20) -then- -400m Sled Push (Rx 2/1, Rx+ 3/2)