October 2024

Primus Fitness – PrimusFit Weightlifting Deload: Deadlift 10-8-8-6-6 *50-70%* *Lift Every 2:00* WOD For Time: Rx 15-12-9-6-3 Rx+ 18-15-12-9-6-3 – Sit Ups – Push Jerks L1 95/65 L2 115/75

Primus Fitness – PrimusFit Weightlifting Deload: Deadlift 10-8-8-6-6 *50-65%* *Lift Every 2:00*

Primus Fitness – PrimusFit Weightlifting Deload: Deadlift 10-8-8-6-6 *50-70%* *Lift Every 2:00* WOD For Time: Rx 15-12-9-6-3 Rx+ 18-15-12-9-6-3 – Sit Ups – S2OH L1 95/65 L2 115/75

Primus Fitness – PrimusFit Red Pill WOD Modified “LUCE” HERO WOD 3RFT: *Vested if able* – 800m Run (Rx+ 1000m) – 20 Pull Ups – 20 Push Ups – 60 Air Squats (Rx+ 80) Blue Pill WOD 2 RFT: – 800m Run *2:00 Rest* – 400m Run *2:00 Rest* – 200m Run (Slow/Medium Pace) –

Primus Fitness – PrimusFit Red Pill WOD Modified “LUCE” HERO WOD 3RFT: *Vested if able* – 800m Run (Rx+ 1000m) – 20 Pull Ups – 20 Push Ups – 60 Air Squats (Rx+ 80) Blue Pill WOD 25:00 AMRAP :45 Machine or Run (Slow/Medium Pace) :15 Machine or Run (Sprint Pace) *Aim for 25:00 of

Primus Fitness – PrimusFit WOD

Primus Fitness – PrimusFit Weightlifting Deload: Strict Press 10-8-8-6-6 *50-65%* *Lift Every 2:00* WOD EMOM 16 15 AMKBS (53/35) (Rx+ 20) 20 Hollow Rocks 1:00 Max Cal Row 1:00 Rest Score = Total Row Cals

Primus Fitness – PrimusFit Weightlifting Deload: Strict Press 10-8-8-6-6 *50-65%* *Lift Every 2:00*

Primus Fitness – PrimusFit Weightlifting Deload: Strict Press 10-8-8-6-6 *50-65%* *Lift Every 2:00* WOD EMOM 15 15 AMKBS (53/35) (Rx+ 20) 20 Hollow Rocks 1:00 Max Cal Row 1:00 Rest Score = Total Row Cals

Primus Fitness – PrimusFit WOD Teams of 2 Split Reps You Go I Go AMRAP 30 – 20 Cal Bike – 20 DB Push Jerks (L1: 40/30, L2: 50/35 x2) – 40 Box Jumps (24/20) – 400m Farmers Carry – 40 Burpees – 40 DB Front Rack Box Step Ups (20/16) – 400m Plate Bear