Ben OGrady

Primus Fitness – PrimusFit Weightlifting Overhead Squat 4 x 6 @ 80% WOD El Yunque 5 RFT 200m Sandbag Run 10 Pull Ups 14 SandBag Lunge 25 Mtn Climbers (1ct)

Primus Fitness – PrimusFit WOD Teams of 3 (split reps, u-go-I-go): Team buy-in: 120 double unders (2:1 singles) Then 30 deadlifts (95/65) 21 deadlifts (115/75) 15 deadlifts (135/95) 800m sled push (2/1) Then 2 people working at once (split reps) 90 pull-ups 90 burpees Then (split reps, u-go-I-go): 30 thrusters (95/65) 21 thrusters (115/85) 15

Primus Fitness – PrimusFit WOD Teams of 3 (split reps, u-go-I-go): Team buy-in: 120 double unders (2:1 singles) Then 30 deadlifts (95/65) 21 deadlifts (115/75) 15 deadlifts (135/95) 800m sled push (2/1) Then 2 people working at once (split reps) 90 pull-ups 90 burpees Then (split reps, u-go-I-go): 30 thrusters (95/65) 21 thrusters (115/85) 15

Primus Fitness – PrimusFit Weightlifting Dumbbell OH Press 2 x 6 @ 35s/20s 4 x 8 @ 45s/30s Drop Set Max Rep (Up to 12) 45s/30s 40s/25s 35s/20s 30s/15s 25s/10s

Primus Fitness – Spartan Lite Warm Up Weightlifting Rack Pull Deadlift Use DL 1RM 3 x 3 @ 100% 3 x 1 @ 105% WOD Scale CF WOD from Coach

Primus Fitness – PrimusFit Weightlifting Dumbbell OH Press 2 x 6 @ 35s/20s 4 x 8 @ 45s/30s Drop Set Max Rep (Up to 12) 45s/30s 40s/25s 35s/20s 30s/15s 25s/10s WOD Conditioning – 20 minute cap 21-15-9 Cal bike Toes-to-bar Ball slams 15-12-9 Cal bike Box jump overs (24/20) DB snatch 12-9-6 Burpees Man makers

Primus Fitness – PrimusFit WOD Option A: Conditioning – Murph Training 1000m run 10 burpee pull-ups 30 push-ups 50 air squats 100 hammer strikes 50 air squats 30 push-ups 10 burpee pull-ups 1000m run Rx+: Vested Option B: 5 Rounds 4 power cleans 20 cal row 100m sled push (2/1) L1: 115/75 L2: 135/95 L3:

Primus Fitness – PrimusFit WOD 12 minute EMOM 1 squat clean (light to medium) 10 dips + 5 sit-ups 7-8 handstand push-ups 100m run Conditioning – 16 min cap Buy-in: 40 sit-ups 3 rounds of: 100m KB farmer’s carry (53/35) 10 front squats bear crawl 25m 10 HSPU bear crawl 25m Notes:: set up two

Primus Fitness – Spartan Lite Warm Up Weightlifting Dumbbell OH Press 2 x 6 @ 20s/15s 4 x 8 @ 30s/20s WOD 4 RFT 400m Run 5 Power Cleans (Med Weight) 8 Shoulder to Overhead 10 Hanging Knee Raise

Primus Fitness – PrimusFit Weightlifting Rack Pull Deadlift Use Deadlift 1RM 3 x 3 @ 110% 3 x 1 @ 115% WOD 12 minute EMOM 1 squat clean (light to medium) 10 dips + 5 sit-ups 7-8 handstand push-ups 100m run Conditioning – 16 min cap Buy-in: 40 sit-ups 3 rounds of: 100m KB farmer’s