Ben OGrady

Primus Fitness – PrimusFit Weightlifting Deadlift EMOM 8 3 Deadlift per Minute 35% → 75%

Primus Fitness – PrimusFit Weightlifting Deadlift EMOM 8 3 Deadlift per Minute 35% → 75% WOD Buy-in: 50m sled push (4/3) 15-11-7 Front squats Handstand push-ups Cash-out: 50m sled push (4/3) L1: 95/65 L2: 115/75 L3: 135/95

Primus Fitness – PrimusFit Weightlifting Deadlift EMOM 8 3 Deadlift per Minute 35% → 75% WOD Buy-in: 100m sled push (3/2) 15-11-7 Front squats Handstand push-ups or DB presses Cash-out: 100m sled push (3/2) L1: 95/65 L2: 115/75 L3: 135/95

Primus Fitness – PrimusFit WOD 500m row 400m run with hammer 30 wall balls (20/15) 100m walking lunges 60 hammer strikes 3 rounds of 10 man makers 10 DB thrusters 25 russian twists w/weight 60 hammer strikes 30 wall balls (20/15) 400m run with hammer 500m row

Primus Fitness – PrimusFit Weightlifting Strict Press EMOM 8 3 Presses per Minute 25% → 75% WOD 15 min lifting sesh Build to a max effort 1 rep clean & jerk Conditioning: 2 rounds – 6 min cap 16/12 cal bike 3 clean & jerks 5 burpee pull-ups or 5 bar muscle-ups L1: 135/95 L2:

Primus Fitness – Spartan Lite View Public Whiteboard Weightlifting Strict Press EMOM 8 3 Presses per Minute 25% → 75% WOD AMRAP 20 500m Row 10 AKBS 10 Goblet Squat 100m Sled Push (3/2)

Primus Fitness – PrimusFit Weightlifting Strict Press EMOM 8 3 Presses per Minute 25% → 75% WOD 15 min lifting sesh Build to a max effort 1 rep clean & jerk Conditioning: 2 rounds – 5 min cap 16/12 cal bike 3 clean & jerks 5 burpee pull-ups or 5 bar muscle-ups L1: 135/95 L2:

Primus Fitness – PrimusFit Weightlifting Strict Press EMOM 8 3 Presses per Minute 25% → 75%

Primus Fitness – PrimusFit WOD Partners WOD (u-go-I-go, split reps) 30 min AMRAP 400m sled push (45/25) 50 cleans (95/65) 50 toes to bar 50 American KB swings (53/35) 500m row 50 weighted lunges w/KB 50 Push-ups 50 pull-ups 500m row 50 overhead squats (95/65) 50 military sit-ups

Primus Fitness – PrimusFit WOD Partners WOD (u-go-I-go, split reps) 20 min AMRAP 400m sled push (45/25) 50 cleans (95/65) 50 toes to bar 50 American KB swings (53/35) 400m run 50 weighted lunges w/KB 50 Push-ups 50 pull-ups 100 KB farmer’s carry 2 min break 10 rounds – 8 min cap 8 thrusters (95/65)