Ben OGrady

Primus Fitness – PrimusFit Weightlifting Dumbbell OH Press 3 x 5 @ 30s/20s 3 x 3 @ 40s/25s 3 x 3 @ 50s/30s

Primus Fitness – PrimusFit Weightlifting Dumbbell OH Press 3 x 5 @ 30s/20s 3 x 3 @ 40s/25s 3 x 3 @ 50s/30s WOD AMRAP 16 200m Run 3 Tire Flips 100m Sled (4/3) 10 Plate G2OH (45/25) RX+ AMRAP 20

Primus Fitness – Spartan Lite Warm Up Weightlifting Dumbbell OH Press 3 x 5 @ 20s/10s 3 x 3 @ 25s/15s 3 x 3 @ 30s/20s WOD AMRAP 16 200m Run 3 Tire Flips 100m Sled (3/2) 10 Plate G2OH (25/15) RX+ AMRAP 20

Primus Fitness – PrimusFit Warm Up WOD

Primus Fitness – PrimusFit Warm Up WOD Teams of 2 YGIG – All Reps (Split Row) 400m Row 30 Air Squat 30 Pike Push Up (20 HSPU) 30 Military Sit Up 600m Row 20 Back Squat (135/95) 20 Bent Over Row 20 Windshield Wipers 800m Row 10 Thruster 10 Bench Press 10 T2B 1000m Row

Primus Fitness – Spartan Lite Warm Up Weightlifting Squat 3 x 5 @ 75% of 1RM 3 x 3 @ 80% 3 x 1 @ 85% WOD 3 RFT 3 Power Cleans 6 Pull Ups (12 Ring Rows) 15 Push Ups 400m Run L1 – 75/55 L2 – 95/65 L3 – 115/75

Primus Fitness – PrimusFit Weightlifting Overhead Squat 3 x 5 @ 95/65 3 x 3 @ 115/75 3 x 1 @ 135/95 (If you can) WOD 3 RFT 3 Power Cleans 8 Pull Ups (3 Bar MU) 15 Push Ups 400m Run L1 – 135/95 L2 – 155/105 L3 – 185/135

Primus Fitness – PrimusFit WOD Teams of 3 Team buy-in 25 linked arm sit-ups 25 synchro burpees Then (split reps, u-go-I-go): 30 clean & jerks (95/65) 30 clean & jerks (115/85) 30 clean & jerks (135/95) 800m run Then (split reps, u-go-I-go): 30 front squats (95/65) 30 front squats (115/85) 30 front squats (135/95) Then

Primus Fitness – PrimusFit Weightlifting Deadlift 4 x 6 @ 70% WOD “Red Pill” 5-4-3-2-1 Thrusters burpees 100m sled push (2/1) after eah round L1: 95/65 L2: 115/75 L3: 135/05 “Blue Pill” Open WOD

Primus Fitness – Spartan Lite Warm Up Weightlifting Deadlift 4 x 6 @ 70% WOD “Red Pill” 5-4-3-2-1 Thrusters Burpees 100m sled push (2/1) after each round “Blue Pill” Open WOD