RX

WOD 241117 -RX-

WARM UP
3 Rounds Of:

20 Jumping Jacks
10 KB Swings
10 Sit Ups
10 Goblet Squats

MOBILITY
Front Rack

OLYs
Power Clean 6×3 (T’n’G) (AHAP)

METCON
4 Rounds For Time: (20’ Cap)

500mts Run
9 Thrusters (40/25kgs)
12 Burpees Over the Bar
15 KB High Swings (24/16kgs)

WOD 231117 -RX-

WARM UP
2 Sets of:

30 DUs
10 Plate Ground to OH
20 Plate Russian Twist
10 Plate Turkish Sit Ups
10 Air Squats

STRENGTH
Deadlift

10-8-6-4-2

METCON
4’ AMRAP

6 SDHP (50/35kgs)
12 FR Lunges (50/35kgs)
15 Wall Balls (9/6kgs)

2’ Rest

3’ AMRAP
6 SDHP (50/35kgs)
12 FR Lunges (50/35kgs)
15 Wall Balls (9/6kgs)

1’ Rest

2’ AMRAP
6 SDHP (50/35kgs)
12 FR Lunges (50/35kgs)
15 Wall Balls (9/6kgs)

WOD 221117 -RX-

WARM UP
3 Rounds of:

10 Hollow Rocks
10 Back Extensions
10 Wall Balls
20 Mountain Climbers

STABILITY
3 Sets Of:

30” Plank
30” Superman
30” Handstand Hold

STRENGTH
Front Squats 5×5

METCON
6 Rounds For Time: (15’ CAP)

6 Power Clean (60/40kgs)
4 Shoulder to OH (60/40kgs)
10 Toes to Bar
40 DUs

WOD 211117 -RX-

WARM UP
2’ Rope Jumps
3 Rounds Of:
10 Weighted Sit Ups
10 Back Extensions
10 Russian Twists
10 Jumping Lunges

MOBILITY
Shoulder

STRENGTH
Weighted Pull Ups 6×3

METCON
4 Rounds For Time: (17’ CAP)
500mts Run
10 Thrusters (45/30kgs)
10 Toes to Bar

WOD 201117 -RX-

WARM UP
3 Rounds Of:

10 MB Clean
10 Back Extensions
10 Inverted Crunches
20 Walking Lunges

MOBILITY
Hip & Front Rack

STRENGTH
Push Press 5×3

“TEATINOS GAMES 2016”
“Event 3”
7′ AMRAP

3 HSPUs
1 Squat Clean (45/30kgs)
3 HSPUs
2 Squat Clean
3 HSPUs
3 Squat Clean -tiebreak-
6 HSPUs
4 Squat Clean (50/35kgs)
6 HSPUs
5 Squat Clean
6 HSPUs
6 Squat Clean -tiebreak-
9 HSPUs
7 Squat Clean (55/40kgs)
9 HSPUs
8 Squat Clean
9 HSPUs
9 Squat Clean -tiebreak-
12 HSPUs
10 Squat Clean (60/45kgs)
12 HSPUs
11 Squat Clean
12 HSPUs
12 Squat Clean -tiebreak-

Etc…

WOD 181117 -RX-

WARM UP
4 Rounds Of:

10 Muscle Snatch
10 Oh Squat
10 Hollow Rocks

MOBILITY
Oh Position

SKILL
Squat Snatch

OLY
Squat Snatch 5×3

For Time (18′ Cap)
30 Strict Pull Up
30 Ring Dips
20 Power Snatch (40/25kg)
20 FR Walking Lunges (40/25kg)
30 Toes to Bar
30 Burpees

WOD 171117 -RX-

WARM UP
2 Rounds Of:

200m Run
12 Good Morning
9 Thrusters (btn)
6 Ply Push Up

STRENGHT
Deadlift 10-8-6-4-2

*increasing load every set

MOBILITY
Shoulders

6‘ AMRAP
10 Thrusters (40/25kg)
10 Deficit Push Up

-4’ Rest

4‘ AMRAP
Bar Muscle Up/Chest to Bar/Pull Ups

WOD 161117 -RX-

WARM UP
3 Rounds Of:

15 Sit Up
10 KB Russian Swing
5 Burpees

SKILL
Row

METCON
4 Rounds (28’)

1’ Max Cal. Row
1’ Max KB High Swing (24/16kg)
1’ Max Burpee Jump to Plate
1’ Max Push Press (20/15kg)
1’ Max Ball Sit Up (9/6kg)
1’ Rest

*10” transition between movement.

ACCESORY WORK
3 Setd Of:

10 Strict Toes to Bar
20 Air Squat (fast)

WOD 151117 – RX-

WARM UP
4 Rounds Of:

10 DB One Arm Push Press
10 Inverted Crunch
10 DB One Arm Push Press
10 DB Goblet Squat

MIDLINE & STABILITY
Only one set:
40 Sit Ups
1’ Plank
40 Plate Russian Twist
1’ Superman
40 Back Extension

OLY
Every 30” for 8’

2 Heavy Power Clean

METCON
3 Rounds For Time (Cap 16’)

500m Run
7 Power Clean (60/40kg)
15 Box Jumps

WOD 141117 -RX-

WARM UP
3 Rounds Of:

20 DUs
10 Jumping Lunges
10 hand Released Push Ups
20 Jumping Jacks

SKILL
Double Unders

MOBILITY
Shoulders & Hips

STRENGHT
Back Squat 4×8

Every minute for 10′
1 Handstand Push Up
1 Pull Up

*Increase one rep every minute

2′ Rest

For Time (Cap 10′)
“Karen”

150 Wall Balls

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