Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Deadlift 5 x 3 @ 60% EMOM 8 1- 4 – 1 Power Snatch 5-8 – 1 Snatch WOD MURPH People EMOM 16/20 (Rx+) 1. 10 AKBS + 50m Run 2. 15 Sit Ups + 5 Push Ups 3. 1 Rope Climb + 10 Goblet Squat 4. …
Primus Fitness – Spartan Lite View Public Whiteboard Warm-up See Board Weightlifting Deadlift 5 x 5 Add 5 lbs from last week. WOD MURPH People EMOM 16/20 (Rx+) 1. 10 AKBS + 50m Run 2. 15 Sit Ups + 5 Push Ups 3. 1 Rope Climb + 10 Goblet Squat 4. 40 sec Plank NON …
Primus Fitness – PrimusFit View Public Whiteboard Warm-up 200m Jog 1 Snatch Warm Up Complex (3 x SW DL, SW High Pull, SW Turn Over) 10 Sit Ups 10 Step Ups 10 Pull Ups Roll Out/Stretch WOD 4 RFT 800m Run (600m Rnd 2, 400m Rnd 3, 200m Rnd 4) 3 Power Snatch (95/65) 5 …
Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Press 5 x 3 60% EMOM 8 1-4 — 2 PC + J 50% 5-8 — 1 PC + J 70% WOD Row Be Tide 4 x 4:00 Minute Round 500m Row 20 Wall Balls 10 Barbell Bent Over Row (135/95)
Primus Fitness – Spartan Lite View Public Whiteboard Warm-up See Board Weightlifting Press 5 x 5 Add 5lbs from last week WOD AMRAP 20 Teams of 2 P1 – 100m Run P2 – Max Ball Slam Switch P1 – 100m Sled Push (2/1) P2 – Max V Up Switch P1 – 50m Bear Crawl P2 …
Primus Fitness – PrimusFit View Public Whiteboard Warm-up 200m Run Empty Barbell Bear Complex Mod (See Wod) 5 Power Clean (50% of WOd Weight) 5 Clean (50 % of Wod Weight) 10 Jumpies 10 T2B 10 Pull Ups WOD All Day I Dream About Bears 5 Rounds For Time 200m Run 1 x 5 Rep …
Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Squats 5 x 3 @ 60% 1RM EMOM 8 1-4 – 1 P Clean + 1 Hang Clean 5 – 8 – 1 Hang Clean WOD AMRAP 18 400m Run 3 Strict Pull Ups 5 8ct Push Up (https://www.youtube.com/watch?v=aWT_SyZMeCY) 10 Pistol/Asst Pistol 12 Sit Ups
Primus Fitness – Spartan Lite View Public Whiteboard Warm-up 200m Run 100m FC 100m OH Plate Carry 100 Jump Rope 10 Step Ups/leg 1 Rope Climb Weightlifting Squats 5 x 5 Add 5 pounds from last weeks numbers. WOD AMRAP 18 400m Run (Alternate 200m every other round) 3 Strict Pull Ups or 8 Ring …
Primus Fitness – PrimusFit View Public Whiteboard WOD Teams of 3-split reps Buy in: 1,000M Sled push 2/1 45 P Cleans 135/95 60 Deadlifts 225/155 75 RKBS 70/53 90 Pull ups 3,000M Row (1 rest, 1 run Murphy loop) 90 Ball Slams 20/15 75 KBS 70/53 60 Deadlifts 225/155 45 P Cleans 135/95 Cash out: …
Primus Fitness – PrimusFit View Public Whiteboard Weightlifting 2 sets for quality: 10 weighted shrugs (DB or KD) 10 lunges 10 seated DB presses Bench Press 3 x 6 reps (medium weight) Overhead squats from rack 4,4,3,3,2,2 Build to a heavy double Metcon Every 4 Minutes for 4 Rounds 100 meter farmers carry (73/53) 16 …
