PrimusFit – Mon, Sep 11
Primus Fitness – PrimusFit OLY Every 90 seconds x 8 rounds 1 complex of: – 1 Snatch Pull – 1 Hang Power Snatch – 2 Full Snatch * Increase Load Throughout* WOD 9/11 Tribute WOD 1001m row 11 shoulder to overhead (95/65) 11 overhead squats 11 sumo headlift high pulls 11 floor wipers 11 front […]
Spartan Lite – Mon, Sep 11
Primus Fitness – Spartan Lite Warm-up WOD 9/11 Tribute WOD 1001m row 11 shoulder to overhead (75/55) 11 overhead squats 11 sumo headlift high pulls 11 floor wipers 11 front squats 11 pull-ups 11 power cleans 11 back squats 11 burpee over barbell 1000 run
PrimusFit – Fri, Sep 8
Primus Fitness – PrimusFit OLY Every 90 seconds x 8 rounds 1 complex of: – 1 OHS – 1 Snatch Balance – 1 OHS – 1 Snatch Balance *Increase Load Throughout* WOD 12 Minute AMRAP 2 Rope Climbs 15 Heavy American KB Swings (72/53) 30 double unders 50m run
Spartan Lite – Fri, Sep 8
Primus Fitness – Spartan Lite Warm-up Weightlifting Every 90 seconds x 8 rounds 1 complex of: – 1 OHS – 1 Snatch Balance – 1 OHS – 1 Snatch Balance *Increase Load Throughout* WOD 12 Minute AMRAP 6 Rope Pulls 15 Heavy American KB Swings (72/53) 50 Jump Rope 50m run
PrimusFit – Thu, Sep 7
Primus Fitness – PrimusFit WOD For time – 36 Minute Cap 400m row 10 tire flips 10 man makers 30 cal bike 100 hammer strikes 80 tire step ups 100 hammer strikes 30 cal bike 10 tire flips 10 man makers 1000m run
Spartan Lite – Wed, Sep 6
Primus Fitness – Spartan Lite Warm-up Weightlifting Every 90 seconds x 8 rounds 1 complex of: 1 Power Clean 1 Split Jerk 2 Clean & Jerk *Increase Load Throughout* WOD AMRAP 23 Teams of 2 400m Run Together P1 – 15 Wall Ball + 15 Push Ups + 15 Ring Row P2 – 250m Row […]
PrimusFit – Wed, Sep 6
Primus Fitness – PrimusFit OLY Every 90 seconds x 8 rounds 1 complex of: 1 Power Clean 1 Split Jerk 2 Clean & Jerk *Increase Load Throughout* WOD 15 Minute EMOM Min 1: 3-4 Wall Walks Min 2: 5-7 Strict Toes to Bar Min 3: 2-3 heavy Power Snatches 1′ rest Finisher – score is […]
PrimusFit – Tue, Sep 5
Primus Fitness – PrimusFit WOD Partners WOD (split reps, u-go-I-go): 100 Wall Ball Shots (20/14) 70 Cal Assault Bike 50 Wall Ball Shots 50 Cal Assault Bike 30 Wall Ball Shots 20 Cal Assault Bike 800m run 50 burpees each (both partners working)
PrimusFit – Mon, Sep 4
Primus Fitness – PrimusFit OLY Every 90 seconds x 8 rounds 1 complex of: – 2 Power Snatch – 1 OHS – 1 Hang Squat Snatch * Increase Load Throughout* WOD 18 min AMRAP 10 burpees 10 Front rack lunges (95/65) 10 sit-ups 6 snatches (95/65) :30 PLANK
Spartan Lite – Mon, Sep 4
Primus Fitness – Spartan Lite Warm-up Weightlifting Every 90 seconds x 8 rounds 1 complex of: – 2 Power Snatch – 1 OHS – 1 Hang Squat Snatch * Increase Load Throughout* WOD 18 min AMRAP 10 burpees 10 Front rack lunges (45/35) 10 sit-ups 6 snatches (65/55) :30 PLANK
