Thursday
Primus Fitness – PrimusFit View Public Whiteboard WOD 30 AMRAP 10 Tire Flips 20 Man-makers 30+/ 20+ 20 Wall Balls 20 AKBS 53/35 20 Burpees 20 T2B 20 KB lunges 53/35 *Shoot for 2 rounds
Uncategorized
31622 SL
Primus Fitness – Spartan Lite View Public Whiteboard Warm-up 200m Run 15 Air Squats 10 Lunges/Leg 20 Push Ups 12 Pull Ups 15 AKBS 5 Inch Worm Arm/Wrist Rotations Weightlifting Press 3 x 5 @ 85% Superset Single Arm Row 4 x 8 each Side WOD Sam’s WOD Series #3 5 x 4 Minute Round
Wednesday
Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Press 3 x 3 @ 85% WOD For Time 50 Push Press 50 Back Rack Box Step Up 50 Thrusters RX 75/55 RX+ 95/65
Tuesday
Primus Fitness – PrimusFit View Public Whiteboard WOD Team of 2 20 Cal Row 20 Power Snatch 100 Double Under 40 Cal Row 40 Overhead Squat 100 Double Under 60 Cal Row 60 Power Clean 100 Double Under 80 Cal Row 80 Hang Squat Clean 100 Double Under 60 Handstand Push-ups *Split Reps RX 95/65
31422 SL
Primus Fitness – Spartan Lite View Public Whiteboard Warm-up 200m Run 15 Air SQuats 10 Lunges/leg 15 Push Ups 10 Strict Pull Ups 15 AKBS 5 Inch Worm Squat Therapy Weightlifting Squats 3 x 5 @ 85% Superset Bicep Curls 4 x 10 WOD AMRAP 20 400m Run 20 Russian KBS 20 DB Push Press
Monday
Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Squats 3 x 3 @ 85% WOD AMRAP 13 Buy In: 1000m row Max Rounds of: 14 Single Arm Alt. DB Snatch 14 Box Jump Over RX 50/35 24/20
Saturday Before the Storm
Primus Fitness – PrimusFit View Public Whiteboard WOD Teams of 3 Buy in: 20 synchro burpees 60 Power Snatches 75/55, 95/65 3000M Row 60 C&J 115/75, 135/95 2400M Row 60 Wall Balls 20/14 1800 Row 60 Deadlifts 185/125, 225/155 1500M Row 60 pull ups Cashout: 20 synchro burpees *Barbell must be held by one team
Saturday Before the Storm Read More »
Open Day 22.3
Primus Fitness – PrimusFit Warm-up 200m Run 15 Air Squats 10 Lunges/Leg 15 Push Ups 10 Pull Ups 15 AKBS 5 Inch Worms 10 Empty Bar Good Mornings Weightlifting Deadlift 3 x 3 @ 80% WOD Open Day 22.3 For Time 21 Pull-Ups 42 Double-Unders 21 Thrusters (95/65 lb) 18 Chest-to-Bar Pull-Ups 36 Double-Unders 18
22.3 Open SL
Primus Fitness – Spartan Lite View Public Whiteboard Warm-up 200m Run 15 Air Squats 10 Lunges/Leg 15 Push Ups 10 Pull Ups 15 AKBS 5 Inch Worms 10 Empty Bar Good Mornings Weightlifting Deadlift 4 x 6 @ 80% Superset Arnold Press 4 x 8 WOD Open WOD Scaled For Time 21 Jumping Chin-Over-Bar Pull-Ups
Wednesday 12/22
Primus Fitness – PrimusFit Weightlifting Deadlift & Snatch 3 x 5 Deadlift @ 70% 3 x 3 Snatch @ 65% WOD 4RFT 400m run 20 OHS 75/55 20 SDLHP 75/55 *22 min cap