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Primus Fitness – PrimusFit View Public Whiteboard Weightlifting (No Measure) Squats 3 x 8 @ 70% Clean 3 x 3 @ 60% Conditioning 8 min EMOM warm-up: Odds: 10 lunges + 5 situps Evens: 1-2 power cleans (medium weight) Conditioning: 5 ROUNDS FOR TIME – 20 min cap 10 Toes to bar 10 Front rack […]

Primus Fitness – PrimusFit View Public Whiteboard WOD Teams of 3 400m sled (2/1) 60 P Cleans (135/95) 60 Pull-Ups 90 Pull over crunch (40+/30+) 45 Thrusters 115/75 400M sled 90 Push jerk (115/75) 90 Wall balls 60 T2B 45 P Snatches 95/65 400M sled

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting (No Measure) Deadlift 3 x 6 @ 65% Jerk 3 x 3 @ 55% WOD AMRAP 10 7 Power Snatch 7 Pull-up RX 75/55 RX+ 95/65 + 3 Bar MU

Primus Fitness – Spartan Lite Weightlifting (No Measure) Squat 3 x 6 @ 65% Deadlift 2 x 6 @ 65% WOD (No Measure) AMRAP 10 7 Power Snatch 7 Ring Row RX 75/55

Primus Fitness – PrimusFit View Public Whiteboard WOD 100/80 Cal row 60 Single DB Box Step-ups 40 Single DB C&J 200 m Double DB Farm Carry 40 Single DB C&J 60 Single DB Box Step-ups 100/80 Cal row Box- 24/20. You WILL NOT be at 90 degrees with this box height. Scale down if needed

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting (No Measure) Press 3 x 6 @ 65% Snatch 3 x 3 @ 55% WOD For Time 20 Thrusters 50 DU *Rest 1 min then… 7 Rounds of 6 Thrusters 24 DU RX 75/55 RX+ 95/65 12 minute cap

Primus Fitness – Spartan Lite View Public Whiteboard Warm-up See Board Weightlifting Press 3 x 6 @ 65% Deadlift 2 x 6 @ 65% WOD Teams of 2 P1 – Cardio  P2 – Exercise 2 Rounds for Time Cardio – Jump Rope & Rowing (Alternate) (Exercise until partner finishes Exercises) 20 AKBS + 20 Push Up

Primus Fitness – PrimusFit View Public Whiteboard WOD Team of 2 For time 1,000 m team run Rest. Class will start the WOD together Then… For time 60 DL 60 Hang Power Clean L2-175/115 L1-135/95 60 Push Press L2- 135/95 L1- 95/65 Then… 5 Rounds 10 Push-ups 10 🇺🇸KBS L2- 70/53 L1- 53/35 10 Air

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting (Weight) Squats 3 x 6 @ 60% Cleans 3 x 3 @ 55% WOD AMRAP 3 40 WB Max Power Clean 105/75 AMRAP 3 30 WB Max Power Clean 135/95 AMRAP 3 20 WB Max Power Clean 155/105 AMRAP 3 10 WB Max Power Clean 185/125 *Score

Primus Fitness – Spartan Lite Weightlifting (No Measure) Squat 3 x 6 @ 65% Press 3 x 6 @ 65% MetCon (Time) 4 Rounds for Time 400m Run 15 Ball Slams 15 SA Weighted Step Up (30/20) 15 Leg Lifts *Switch to 400m row Every other round if needed.