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Primus Fitness – PrimusFit Weightlifting Deadlift 5 x 5 @ 80% WOD 16 minweight lifting wam-up: Clean & Jerks 1,1,1 (Build to three heavy singles) “Short and Nasty” – 9 min cap 4-3-2-1 Clean & Jerks 10 cal bike after each round L1: 135/95 L2: 155/105 L3: 185/125 Rx+: 3 bar muscle ups instead of […]

Primus Fitness – Spartan Lite Warm Up Weightlifting Deadlift 5 x 5 @ 80% WOD 16 minweight lifting wam-up: Power Clean & Jerks 1,1,1 (Build to three heavy singles) “Short and Nasty” – 9 min cap 4-3-2-1 Power Clean & Jerks 10 cal bike after each round Alt Movement for C+J = DB C +

Primus Fitness – PrimusFit WOD Dynamic warm-up – EMOM 9 100m run 20 air squats 10 push-ups + 5 pull-ups Conditioning – Murph Training 1000m run 10 burpee pull-ups 20 push-ups 25 goblet squats 100 hammer strikes 25 goblet squats 20 push-ups 10 burpee pull-ups 1000m run Rx+: Vested. If going vested, do vested squats

Primus Fitness – PrimusFit Weightlifting Press 5 x 5 @ 80% WOD WOD – 14 min cap 21-15-9 Barbell lunges Toes to bar 100m sled push (2/1) after each round L1: 95/65 L2: 115/75 Core cash-out 3 rounds for quality 50 bicycles 20 v-ups 10 in and outs

Primus Fitness – Spartan Lite Warm Up Weightlifting Press 5 x 5 @ 80% WOD AMRAP 23 Teams of 2 Buy In – 10 Burpees P1 – Max Row P2 – 50m Farmers Carry + 15 Wall Balls + 20 Step Ups Switch P1 – 200m Sled (1/0) P2 – 15 AKBS + 15 Ring

Primus Fitness – PrimusFit WOD Mom’s WOD – Partners, split reps, u-go-I-go “First Trimester” 1000m Row 100 AKB Swings (56/35) 100 sit-ups 60 secs planking (both partners) “Second Trimester” 500m Row 50 Thrusters (95/65) 50 Pull-ups 60 secs planking (both partners) “Third Trimester” 400m barbell carry 50 Man makers 50 burpees 100 Double unders

Primus Fitness – Spartan Lite Warm Up Weightlifting Squat 5 x 5 @ 80% WOD 5 RFT 200m Run 20 Ball Slam 20 Sit ups 10 Deadlift

Primus Fitness – PrimusFit Weightlifting Squat 5 x 5 @ 80% WOD Conditioning WOD – 15 min cap Buy-in: 10 front squats 8 rounds of 10 push-ups 8 box jumps (24/20) 100m run Cash-out: 10 front squats L1: 95/65 L2: 115/75 L3: 135/95 Rest 4 minutes Finisher – 2 min cap Max russian twists w/weight

Primus Fitness – PrimusFit WOD Teams of 3 Split Reps You Go I go – 1000m Run then 4 rounds: (Split reps, You go I go) – 100m Walking Lunge w/DB (40+/30+) – 30 Heavy Bag Over Shoulder – 45 Squats w/DB – 60 Alternating DB Snatches – 75 Bent Over Row w/Plate (45/25) then

Primus Fitness – PrimusFit Weightlifting Deadlift 4 x 6 @ 80% WOD 10 Rounds for Time (14 Minute Cap) 100m Run 1 Rope Climb (or 3 rope pulls) Core cash-out: 3 rounds for quality 30 Russian twists w/weight 20 v-ups 10 in and outs