Primus Fitness – PrimusFit View Public Whiteboard WOD 50-40-30-20-10 M. Sit-ups Front rack step back lunges 45/35 (barbell) Directly into… 5 Rounds 100 m Sprint 100 m Waiters carry (1DB overhead, 1DB by waist) 10 Man-maker push-ups DB’s 35+/25+
Primus Fitness – Spartan Lite View Public Whiteboard Warm-up See Board Weightlifting Squat 5 x 5 Press 5 x 5 Add 5lbs from last week. WOD 21-15-9 Deadlift 200 m run Double DB push press 200 m run
Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Squat 3 x 3 @ 85% Press 3 x 3 @ 85% WOD 21-15-9 Deadlift 200 m run Double DB push jerk 200 m run L1 185/125 35+/25+ L2 225/155 35+/25+
Primus Fitness – PrimusFit View Public Whiteboard WOD Team of 2 40 Thrusters 95/65 60 Ball slams 20/15 10 Tire flips 40 Cleans 115/75 60 T2B 10 Tire flips 40 Front squats 135/95 60 Sit-ups 10 Tire flips 40 AKBS 72/53 60 Push-ups 10 Tire flips 40 Hang power snatch 95/65 60 Burpee box jump …
Primus Fitness – PrimusFit View Public Whiteboard WOD Teams of 3 Buy-in: Assign each teammate to one of the following. Everyone goes at the same time: 1 rope climb + 15 burpees + 1 rope climb 200m row + 50 double unders 10 box jumps + 20 DB snatches + 10 box jumps (24/20) Everyone …
Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Press 3 x 3 @ 80% Deadlift 2 x 3 @ 80% WOD AMRAP 16 200m Run 5 Power Snatch (95/65) 10 V Ups 100m FC (53/35) 10 Goblet Squat (53/35)
Primus Fitness – Spartan Lite View Public Whiteboard Warm-up See Board Weightlifting 5 x 5 Press Deadlift WOD AMRAP 16 200m Run 5 Power Snatch (95/65) or Heavy Russian KBS 10 V Ups 100m FC (53/35) 10 Goblet Squat (53/35)
Primus Fitness – PrimusFit View Public Whiteboard Conditioning OGFIT – Boulder Beast Training 50 sit-ups 1K run 100 tire step-overs 1k run 80 tire step-overs 1k run 60 tire step-overs 50 sit-ups 800 empty sled push Cash-out: 1K hike at 15-16 min mile pace OR 1 mile at 15-16 mile pace. Notes: It’s hot. Take …
Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Squat 3 x 3 @ 80% Press 3 x 3 @ 80% WOD 3 Rounds for Time 800m Row 12 Ball Slams 8 T2B 5 Thrusters (95/65) Cash Out 3 x 10 Curls Dips Push Ups
Primus Fitness – Spartan Lite View Public Whiteboard Warm-up See Board Weightlifting Squat 5 x 5 Press 5 x 5 add 5lbs from last week. WOD Finish This Part 2 P1 – 200m Run P2 – Exercises Switch on return and pick up where left off 80 Air Squats 80 Sit Ups 80 Push Ups …
