Archives for Nov,2021

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Wednesday

Author: wodify_admin On: Nov 30, 2021 Categories: No Comments
Primus Fitness – PrimusFit Weightlifting Jerks Warm Up 200m Run 10 Air Squats 10 Lunges Empty Barbell: 10 Strict Press 10 Push Press 10 Behind the Neck Push Press 10 Behind the Neck Push Jerk Split Jerk 1st Set: 5 @ 65% 2nd Set: 5 @ 75 %...
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12/1 SL

Author: wodify_admin On: Nov 30, 2021 Categories: No Comments
Primus Fitness – Spartan Lite Warm-up 200m Run 10 Air Squats 10 Push Ups 10 Pull Ups 10 Lunges 10 AKBS 10 Supermans Weightlifting 20 Min Snatch Instruction/Primer WOD Teams of 2 20 Minute AMRAP YGIG ALL Reps 200m Run (Together) 15 Box Jumps 10 SA...
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Tuesday

Author: wodify_admin On: Nov 29, 2021 Categories: No Comments
Primus Fitness – PrimusFit Metcon Teams of 2 3 Rounds 500m Row (any plank Hold) 40 KB Swings 53/35 30 P Snatches 95/65 20 Pull-ups 10 Burpee box jumps * Each Partner rows 500m while partner planks. Split everything else Cash Out Optional 3 X 100m...
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Monday SL 1129

Author: wodify_admin On: Nov 28, 2021 Categories: No Comments
Primus Fitness – Spartan Lite Warm-up 200m Run 10 Air Squats 10 Push Ups 10 Pull Ups 10 Lunges 10 Supermans 10 Crunches Weightlifting 20 Minutes Primer/Instruction Clean and Power Clean WOD 100m Run 40 KBS & 40 Push Ups 200m Run 30 KBS &...
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Monday

Author: wodify_admin On: Nov 28, 2021 Categories: No Comments
Primus Fitness – PrimusFit Weightlifting Cleans Weightlifting Warm UP 200m Run 10 Air Squats 10 Push Ups 10 Pull Ups Then: Empty Bar: Deadlift x 10 Deadlift Hip Extension x 10 Deadlift High Pull x 10 High Clean Pulls from Hip x 10 Front Squat x...
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Saturday

Author: wodify_admin On: Nov 26, 2021 Categories: No Comments
Primus Fitness – PrimusFit WOD Teams of 3 Split reps Buy in: -300m Weighted Walking Bearhug lunge (25/15) ( 100m each. 1 resting/1 wall sit/ 1 Bear hug lunges) -200m run -90 Push press -60 Box jump overs (24/20) -30 Power Cleans -2400m row -200m...
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Thursday

Author: wodify_admin On: Nov 24, 2021 Categories: No Comments
Primus Fitness – PrimusFit WOD Teams of 3 Split reps – 3000m Row (Split) – 200m Tire Flip (Murphy Loop) – 1000m Run with Hammer and KB 53/35 (1 of each per team) 2 work at a time, 1 Rest – 90 AMKBS L1 53/35 – 150 Hammer...
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Wednesday

Author: wodify_admin On: Nov 23, 2021 Categories: No Comments
Primus Fitness – PrimusFit Skill 10 Minute Skill Work Ropes Hand Stands/HSPU or Walks KB Clean/Snatch Weightlifting 15 min to establish max weight Lion Complex – 1 Snatch Grip Deadlift – 1 Hang Power Snatch – 1 Overhead Squat –...
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1124 SL

Author: wodify_admin On: Nov 23, 2021 Categories: No Comments
Primus Fitness – Spartan Lite Warm-up 200m Run 20 Air Squat 20 Push Up 20 Box Dip 20 Ring Rows 20 Supermans 20 Crunches Weightlifting 15 Minute Free Lift WOD For Time 27-21-15-9 Calorie Row AKBS or Power Clean Barbell/Dumbbell S2OH Reverse Lunge...
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Tuesday

Author: wodify_admin On: Nov 22, 2021 Categories: No Comments
Primus Fitness – PrimusFit Warm-up 5 min warm up Burner With a running clock until failure: – 30 Air squats – 20 Burpees – 10 sit-ups Round 1- 0-3:30 Round 2- 3:30-6:30 Round 3- 6:30-8:30 Complete one round of air squats, burpees,...
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