Ben OGrady

Primus Fitness – PrimusFit Weightlifting Cleans Block/Box Cleans 10 x 1 @ 85% WOD 400 Meter Run 15 Unbroken Barbell Power Clean 30 Box Jump Over 15 Unbroken Barbell Power Clean 400 Meter Run 15 Unbroken Barbell Power Clean 30 Box Jump Over 15 Unbroken Barbell Power Clean 400 Meter Run Rx: 75/55 Rx+: 95/65 […]

Primus Fitness – PrimusFit WOD Teams of 3 (u-go-I-go, split reps) Buy-in: Teams start behind line in gym. 3 burpee buy-in at each switch (including starter): 99 wall balls 1800m row Relays: 4 rounds each teammate 6 burpees 6 ball slams 1 squat clean (155/105) (135/95) 4 rounds each teammate 6 KB SDLHP (53/35) 6

Primus Fitness – PrimusFit WOD 4 Minute AMRAP 6 box jump overs 6 toes to bar 6 burpees 1 minute rest 4 Minute AMRAP 6 box jump overs 6 toes to bar 6 dumbbell devil deadlift 1 minute rest 4 Minute AMRAP 6 box jump overs 6 toes to bar 6 devil presses

Primus Fitness – Spartan Lite Warm Up Weightlifting Snatch Hang Power Snatch 5 x 3 @ 60% Power Snatch 3 x 1 @ 80% WOD 4 Minute AMRAP 6 Step Up 6 Leg Lift 6 Burpee 1 minute rest 4 Minute AMRAP 6 Box Jump 6 V Up 6 Dumbbell Devil Deadlift 1 minute rest

Primus Fitness – PrimusFit Weightlifting Snatch Power Snatch 5 x 3 @ 70% Snatch 3 x 1 @ 80% WOD 4 Minute AMRAP 6 box jump overs 6 toes to bar 6 burpees 1 minute rest 4 Minute AMRAP 6 box jump overs 6 toes to bar 6 dumbbell devil deadlift 1 minute rest 4

Primus Fitness – PrimusFit Wod 8 minute warmup EMOM Min 1: 30 seconds barbell good mornings Min 2: 50m run Min 3: 30 seconds air squats Min 4: 5 deadlifts (light weight) Conditioning: 400m sled push (45/25) 50 tire step-ups 40 air squats 30 military sit-ups 400m run 100 hammerstrikes 20 deadlifts (225/145) 200m sled

Primus Fitness – Spartan Lite Warm Up Weightlifting Strict Press 5 x 5 @ 80% WOD AMRAP 22 Teams of 2 Buy In – 800m Run then P1 – 100m OH Plate Carry P2 – 15 Slam Ball + Max Wall Sit Switch Together – 200m Run P1 – 100m FC P2 – 15 AKBS

Primus Fitness – PrimusFit Wod 21-15-9 Hand release push ups Hang power cleans Into 15-12-9 Shoulder to overhead Pullups Rx: 95/65 Rx+: 115/75, C2B pullups Rx++: 135/95, muscle ups

Primus Fitness – PrimusFit Wod Teams of 2 Buy in – (split reps) 40 Burpee box jump overs 10 Syncro Barbell Power Snatches 40 DB Lunges with overhead hold (split reps) 400m run 10 Syncro Barbell Power Snatches 40 DB Lunges with overhead hold (split reps) 400m run 10 Syncro Barbell Power Snatches 40 DB

Primus Fitness – PrimusFit Weightlifting Cleans Hang Clean – 70% 5 x 3 Full Clean 3 x 1 @ 80%