Ben OGrady

Primus Fitness – PrimusFit Weightlifting Rack Pull Deadlift Using 100% of Deadlift 1RM 3 x 1 WOD 14′ AMRAP: -14 AMKBS (53/35) -100m Sled Push (2/1) -14 S/A KB Push Press

Primus Fitness – Spartan Lite Warm Up Weightlifting Rack Pull Use DL 1RM 3 x 3 @ 90% 3 x 1 @ 95% WOD 14′ AMRAP: -14 AMKBS (53/35) -100m Sled Push (2/1) -14 S/A KB Push Press

Primus Fitness – PrimusFit Bodybuilding/Accessory 4 RDS: -8 Seated Double Arm Arnold Press (6-7/10 RPE) -12 Jack Knives -12 DB Glute Bridges (8/10 RPE) -12 Cable Machine Lat Pull Downs WOD “The Ghost” Benchmark WOD 5 Rounds For Total Reps: – 1:00 Row (Cals) -1:00 Burpees -1:00 Dubz -1:00 Rest Rx+: 6 Rounds

Primus Fitness – PrimusFit OLY EMOM 10: -Build to a Heavy Complex of: 3 Cleans 2 Front Squats 1 Shoulder to Overhead Murph Prep Every 5′ x 30′ -200m Run -2 Rounds of Cindy: 5 Pull-Ups 10 Push-Ups 15 Air Squats Rest with remaining time

Primus Fitness – Spartan Lite Warm Up Weightlifting Dumbbell Overhead Press 2 x 5 @ 25s/20s 4 x 8 @ 35s/30s WOD

Primus Fitness – PrimusFit Weightlifting Dumbbell Overhead Press 2 x 5 @ 30s/20s 4 x 8 @ 40s/30s WOD 4 x 5′ Rounds: -15 V-Ups -25/18 Cal Row -60 Dubz (80 Singles) -Max Cal Row with Remaining Time 1:30 Rest Between Rounds Score= Max Row Cals Accumulated, 25/18 Cal Row Doesn’t Count Toward Score

Primus Fitness – Spartan Lite Warm Up Weightlifting Dumbbell Overhead Press 2 x 5 @ 25s/20s 4 x 8 @ 35s/30s WOD AMRAP 22 Teams of 2 Buy In – 1000m Row then P1 – 20 Slam Ball + 20 Ring Rows + 20 Step Ups P2 – 10 Burpees + Max Plank Switch P1

Primus Fitness – PrimusFit Weightlifting Dumbbell Overhead Press 2 x 5 @ 30s/20s 4 x 8 @ 40s/30s WOD 4 x 5′ Rounds: -15 V-Ups -20/15 Cal Row -60 Dubz (80 Singles) -Max Cal Row with Remaining Time 1:30 Rest Between Rounds Score= Max Row Cals Accumulated, 25/18 Cal Row Doesn’t Count Toward Score

Primus Fitness – PrimusFit Weightlifting Dumbbell Overhead Press 2 x 5 @ 30s/20s 4 x 8 @ 40s/30s WOD 4 x 5′ Rounds: -15 V-Ups -20/15 Cal Row -60 Dubz -Max Cal Row with Remaining Time 1:30 Rest Between Rounds Score= Max Row Cals Accumulated, 25/18 Cal Row Doesn’t Count Toward Score If you have

Primus Fitness – PrimusFit WOD Teams of 2 Split Reps You go I go 30’ AMRAP Buy In: 40/32 Cal Bike -24 Box Jump Overs (24/20) -24 Power Snatches (95/65) -24 Overhead Squats -24 Knee 2 Elbows -24 Cal Bike