Primus Fitness – PrimusFit WOD “Under Siege” WOD – 9 minute cap 2 rounds of 250m row 1 full clean (65-70%) Front rack carry 10 HSPU or 5 burpee pull-ups 1 full clean (65-70%) Front rack carry Notes: Set up all rowers outside in doorway. Front rack carry length of gym. RX+: 3 rounds
PrimusFit – Fri, Nov 17 Read More »
Primus Fitness – PrimusFit Weightlifting Sumo Deadlift 4 x 8 @ 70% WOD “Under Siege” WOD – 10 minute cap 2 rounds of 250m row 1 full clean (65-70%) Front rack carry 10 HSPU or 5 burpee pull-ups 1 full clean (65-70%) Front rack carry Notes: Set up all rowers outside in doorway. Front rack
PrimusFit – Fri, Nov 17 Read More »
Primus Fitness – PrimusFit Weightlifting Sumo Deadlift 4 x 8 @ 70% WOD “Under Siege” WOD – 9 minute cap 2 rounds of 250m row 1 full clean (65-70%) Front rack carry 10 HSPU or 5 burpee pull-ups 1 full clean (65-70%) Front rack carry Notes: Set up all rowers outside in doorway. Front rack
PrimusFit – Fri, Nov 17 Read More »
Primus Fitness – PrimusFit WOD 12 min Skillz EMOM 10 dips + 10 sit-ups 5 high box jumps + 20 mountain climbers 7-8 HSPU 25-30 double unders WOD: 50 cal bike 100 hammerstrikes 50 military sit-ups 50 box step-ups 20 sandbag cleans 1000m run or 1200m row 15 tire flips 25 bench press (135/95)
PrimusFit – Thu, Nov 16 Read More »
Primus Fitness – PrimusFit WOD 12 min Skillz EMOM 10 dips + 10 sit-ups 5 high box jumps + 20 mountain climbers 7-8 HSPU 25-30 double unders WOD: 30 cal bike 100 hammerstrikes 50 military sit-ups 50 box step-ups 20 sandbag cleans 1000m run or 1200m row 15 tire flips 25 bench press (135/95)
PrimusFit – Thu, Nov 16 Read More »
Primus Fitness – PrimusFit WOD 12 min Skillz EMOM 10 dips + 10 sit-ups 5 high box jumps + 20 mountain climbers 7-8 HSPU 25-30 double unders WOD: 30 cal bike 100 hammerstrikes 50 military sit-ups 50 box step-ups 20 sandbag cleans 800m run or 1000m row 15 tire flips or deadlifts (185/125) 25 bench
PrimusFit – Thu, Nov 16 Read More »
Primus Fitness – Spartan Lite Warm-up Weightlifting Bench Press Use your OHP 1RM Bench – 4 x 8 @ 75% WOD AMRAP 22 Teams of 2 Buy In – 800m Run then P1 – 200m Sled (1/0) P2 – 15 Slam Ball + 15 Push Up + 15 Sit Up Switch 100m OHPlate Carry Together
Spartan Lite – Wed, Nov 15 Read More »
Primus Fitness – PrimusFit WOD WOD – 22 min cap 21-15-9 Box jumps American KB swings 1 min wall sit 15-9-3 Wall balls Burpees 1 min planking 9-6-3 Snatches (95/65) Pull-ups
PrimusFit – Wed, Nov 15 Read More »
Primus Fitness – PrimusFit Weightlifting Bench Press Use your OHP 1RM Bench – 4 x 8 @ 75% WOD WOD – 22 min cap 21-15-9 Box jumps American KB swings 1 min wall sit 15-9-3 Wall balls Burpees 1 min planking 9-6-3 Snatches (95/65) Pull-ups
PrimusFit – Wed, Nov 15 Read More »
Primus Fitness – PrimusFit WOD Partner WOD (split reps, u-go-I-go) 2 rounds 800m row 50 Dumbbell snatches (50/35) 50 Toes to bar 50 Thrusters (95/65) 80 Partner ball toss sit-ups (20/15) 30 Burpee pull-ups 20 PVC shoot throughs 400m barbell carry *40’ Cap*
PrimusFit – Tue, Nov 14 Read More »
