Archives for 2021

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Tuesday 12/21

Primus Fitness – PrimusFit WOD Team of 2 8 x 200 m relay run (Murphy bldg) Then… 60 DL 225/155 60 Hang power cleans 175/115 60 Push press 135/95 Then… 5 Rounds 10 Push-ups 10 Ball slams 10 Pull-ups * Relays are 4 per person * Barbell work is...
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1220 SL

Primus Fitness – Spartan Lite Warm-up 200m Run 10 Air Squats 10 Lunges/Leg 10 Push Ups 10 Pull Ups 10 AKBS 10 KB Deadlift Weightlifting Cleans Instruction WOD 20 Minute AMRAP 10 Devil Press 15 Sit Up 10 DB Thrusters 100m FC 10 KBS 15 Leg Lift 10...
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Saturday

Primus Fitness – PrimusFit WOD Teams of 3 1500 row 1K run w/hammer 150 hammer strikes 15 rope climbs 60 snatches (95/65) 60 thrusters (115/75) 60 power cleans (135/95) 60 partner ball toss sit-ups 45 man makers 150 wall balls 1K loop w/hammer 1500m...
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1217 SL

Primus Fitness – Spartan Lite Warm-up 200m Run 10 Air Squats 10 Push Ups 10 Pull Ups 10 AKBS 10 Supermans 10 Sit Ups Weightlifting Snatch Instruction/Technique Working Sets 3 x 3 @ 5/10 WOD 21-15-9 Cal Row SA Snatch (40/25) Burpee Then 5 RFT Cindy...
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Friday 1217

Primus Fitness – PrimusFit Weightlifting Snatch 200m Run 10 Air Squats 10 Push Up 10 Pull Up 10 Lunges/Leg 10 AKBS Snatch Deadlift Snatch High Pull Snatch Hang High Pull OHS Snatch Balance. 1st Set: 3 @ 65% of 1RM 2nd Set: 3 @ 70% 3rd Set:...
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One Team WOD

Primus Fitness – PrimusFit Warm-up 200m Run 10 Air Squats 10 Push Ups 10 Pull Ups 10 S2OH (35s/20s) 10 AKBS 10 Supermans 10 Sit Ups 5 Burpees WOD AMRAP 25 WOD has a Runner and the rest of the class. The Runner will perform the Cardio of the WOD...
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