wodify_admin

wodify_admin

Saturday

Primus Fitness – PrimusFit WOD Teams of 4 Buy in 30 linked arm sit ups Tire flip to 200m mark *2 people working 40 Tire Push ups each (feet or hands on tire) TIRE flip from 200 to 400m mark Finish running 1k loop back to the gym 4 Relays each 3...
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Friday

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. WOD 3 Rounds: 
3 Minute Row Calories
 2 Minute Single...
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12/3 SL

Primus Fitness – Spartan Lite Warm-up 250m Row Air Squats Push Up Pull Up Lunges AKBS Weightlifting Clean/Snatch Form Practice WOD 3 Rounds: 
3 Minute Row Calories
 2 Minute Single Dumbbell Box Step ups
 1 Minute Burpees * Rest 2 min between...
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Hawt Fire 12-2-2021

Primus Fitness – PrimusFit Conditioning LOW🔥 10′ Skills EMOM (2 sets) * 10 bar or ring dips * 2 squat cleans (warmup weight) * 25 double-unders or 30″ DU attempts * 8-10 handstand pushups or 30″ handstand holds * 10 pistols (or best variant)...
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12/1 SL

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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Wednesday

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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Tuesday

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

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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Monday SL 1129

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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Saturday

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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