Ben OGrady

Primus Fitness – PrimusFit WOD 3 RFT – 18 minute cap 400m run 20 DB snatches (50/35) 20 box jumps (24/20) 4 minute break Finisher – 2:30 time cap 15 wall balls 15 burpees 15 wall balls

Primus Fitness – PrimusFit WOD Teams of 3 Buy-In: 10 min for each teammate to establish 1RM thruster Each teammate does 3 x 100m sled relays (45/25) Then FML kettlebell complex – Each teammate does it 3 times 5 AKS + 5 burpee pull-ups + 5 AKS (72/53) (53/35) FML thruster complex – Each teammate

Primus Fitness – PrimusFit Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP (As Many Rounds and Reps As Possible in 12 Minutes) 7 Kipping Pull Up (5 Strict) 7 Deadlift 7 Box Jump Over Suggestions Men: 115-135# | 20-24″ Box Women: 75-95# | 16-20# Box Extra Challenge Men: 155-185# | 24″ Box Women: 105-135#

Primus Fitness – PrimusFit WOD 5 x AMRAP 3:00 – 30 Hollow Rocks – Power Cleans – Max Cal Row w/Remaining Time *2:00 Rest Between Rounds* Power Cleans Reps/Weights: Rx: R1- 15@ 75/55 R2- 12@ 95/65 R3- 9@ 115/75 R4- 6@ 135/95 R5- 3@ 155/105 Rx+ R1- 15@ 95/65 R2- 12@ 115/75 R3- 9@ 136/95

Primus Fitness – PrimusFit Metcon (5 Rounds for weight) Every Minute on the Minute for 20 Minutes Min 1: 10-15 Burpees Min 2: 12 DB/Barbell Bench Min 3: 8-10 Curl + Arnold Press Min 4: Rest Suggestions Men: 30-45# Dumbbells / 75-95# Barbell Women: 10-25# Dumbbells / 35-65# Barbell Score: Weight used for the bench

Primus Fitness – PrimusFit WOD Teams of 2 Split Reps You Go I Go AMRAP 25 – 20 Front Squats (Rx 115/75, Rx+ 135/95) – 40 AMKBS (53/35) – 20 Box Jumps (24/20) – 40 V Ups – 20 Burpees *Every 5:00, Including 0:00, Complete a 200m Team Run*

Primus Fitness – PrimusFit Metcon (6 Rounds for time) 6 Rounds 10 Barbell Power Clean & Jerk 200 Meter Run Suggestions Men: 95-115# Women: 65-75# Extra Challenge Men: 135#+ Women: 85#+ Score: Total Time Goal: 10-14 Minutes

Primus Fitness – PrimusFit WOD For Time: – 15 Dips – 1000m Row – 15 Dips – 750m Row – 15 Dips – 500m Row Sx: Box Dips Rx: Matador Dips Rx+: Ring Dips

Primus Fitness – PrimusFit Metcon (15 Rounds for time) 15 Min EMOM (Every Minute on the Minute for 15 Minutes) Minute 1: 5-8 Heavy-ish Snatches Minute 2: Max Box Jumps (24/20) Minute 3: Rest Score: Weight Used for Snatches Score: Total Number of Box Jumps Goal: Use a moderate-heavy weight for YOU!

Primus Fitness – PrimusFit Metcon (15 Rounds for time) 15 Min EMOM (Every Minute on the Minute for 15 Minutes) Minute 1: 5-8 Heavy-ish Barbell Deadlift Minute 2: Max Rep Bar Facing Burpee Minute 3: Rest Suggestions Men: 155-225# Women: 105-155# Extra Challenge Men: 255-315# Women: 175-205# Score: Weight Used for Deadlifts Score: Total Number