Ben OGrady

Primus Fitness – PrimusFit Weightlifting Deadlift 3-3-3-3-3+ *Add weight after each set* *Keep same weight for sets 4/5* *Max reps on last set* *Lift every 1:30* WOD For Time: – 500/400m Row – 20 Dips (Rx Matador/Ring) – 15 In/Outs (15/10) – 15 Dips – 10 In/Outs – 10 Dips – 5 In/Outs – 500/400m […]

Primus Fitness – PrimusFit Red Pill WOD AMRAP 30 Buy In: 400m Sled Push (L1 1/0, L2 2/1) With Remaining Time: – 200m Run – 21 RKBS (Rx 53/35, Rx+ 72/53) – 15 Goblet Squats – 9 Line Facing Burpees – 75m Sled Push (3/2) Score: Total Rounds + Reps Completed Blue Pill WOD Conditioning

Primus Fitness – PrimusFit Red Pill WOD AMRAP 30 Buy In: 400m Sled Push (1/0) With Remaining Time: – 200m Run – 21 RKBS (Rx 53/35, Rx+ 72/53) – 15 Goblet Squats – 9 Line Facing Burpees – 50m Sled Push (3/2) Score: Total Rounds + Reps Completed Blue Pill WOD Conditioning Every 5:00 x

Primus Fitness – PrimusFit Red Pill WOD AMRAP 30 Buy In: 400m Sled Push (1/0) With Remaining Time: – 200m Run – 21 RKBS (Rx 53/35, Rx+ 72/53) – 15 Goblet Squats – 9 Line Facing Burpees – 75m Sled Push (3/2) Score: Total Rounds + Reps Completed Blue Pill WOD Conditioning Every 5:00 x

Primus Fitness – PrimusFit Red Pill WOD Blue Pill WOD Conditioning Every 5:00 x 3 Rounds: – 800m Run Every 3:00x 5 Rounds: – 400m Run

Primus Fitness – PrimusFit Weightlifting Bench Press 3-3-3-3-3+ *Add weight after each set* *Keep same weight for sets 4/5* *Max reps on last set* *Lift every 1:30* WOD (Heavy Day) EMOM 10 – 1 Clean *Build in weight after each lift* *3:00 Rest* 1 Set For Max Reps – Max Unbroken Cleans *Use 60% of

Primus Fitness – PrimusFit Weightlifting Bench Press 3-3-3-3-3+ *Add weight after each set* *Keep same weight for sets 4/5* *Max reps on last set* *Lift every 1:30* WOD HEAVY DAY Every 2:00 x 10 Rounds For Load: -7/5 Cal Bike – 3 Hang Cleans *Build to a heavy set of 3 Hang Cleans* *Your Hang

Primus Fitness – PrimusFit Weightlifting Bench Press 3-3-3-3-3+ *Add weight after each set* *Keep same weight for sets 4/5* *Max reps on last set* *Lift every 1:30*

Primus Fitness – PrimusFit Weightlifting Bench Press 3-3-3-3-3+ *Add weight after each set* *Keep same weight for sets 4/5* *Max reps on last set* *Lift every 1:30* WOD HEAVY DAY 10 Rounds For Load: -7/5 Cal Bike – 3 Hang Cleans *Build to a heavy set of 3 Hang Cleans* *Your Hang Cleans do not

Primus Fitness – PrimusFit WOD Teams of 2 Split Reps You Go I Go 3 Rounds: – 400m Team Run – 30 Walking Lunges – 30 Pullups *Rest Until 15:00* Starting at 15:00 complete 3 Rounds For time of: – 400m Team Run – 30 Wall Balls (20/14) -30 T2B *Score= Time for last 3