RX

WOD 230917 -RX-

WARM UP
2 Rounds of:
7 Good morning
7 Push press (btn)
7 Front Squat
45” Plank

MOBILITY
Hips & Shoulder

SKILL
Clean & Jerk

WITH THE RUNNING CLOCK.
(In Pairs)
0’ – 15’
For Time:
100 Kb High Swing
50 Pistols
100 Pull Ups
50 Handstand Push Ups

15’ – 25’
Heavy Clean & Jerk

WOD 220917 -RX-

WARM UP
12-10-8-6
Plate ground to overhead
Plate sit up
Hand release push up
Jumping squat

MOBILITY
Shoulders & Hips

STABILITY
3 Sets of:
20 Hollow Rocks
10mts Plate OH Walk

STRENGHT
Every 90” for 9’
Double Squat Snatch

METCON
12’ AMRAP
3 Muscle Ups
9 Back Squats (60/40kg)
27 Double Unders

WOD 210917 -RX-

WARM UP
3 Rounds of:
6 MB Clean
50mts Run
6 Burpees
10 Hollow Rocks
10 Back Extensions

MOBILITY
Hips & Front Rack

METCON (BENCHMARK)
For Time: (9’ Cap)
Buy in… 500mts Run

“Fran “ 21-15-9
Thrusters
Pull ups

5’ Rest

ACCESSORY WORK
4 Sets:
8 Floor Press
8 Strict Toes to Bar

5’ Rest

CONDITIONING
For Time:
50 Burpees

WOD 200917 -RX-

WARM UP
3 Sets Of:
10 Wall Balls
10 KB Russian Swing
20 Jumping Jacks
10 Sit Ups

MOBILITY
Front Rack

STRENGTH
8’ EMOM (T’n’G)
5 Hang Power Clean

METCON
4 Rounds For Time: (8’ CAP)
4 Shoulder to OH (60/40kgs)
6 Hang Clean (60/40kgs)
8 Deadlift (60/40kgs)
10 Box Jump Overs (60/45cms)

5’ Rest

TABATA
Plank

WOD 190917 -RX-

WARM UP
3 Rounds Of:
8 Plate Ground to OH
8 Plate Jumping Lunges
8 Knees to Elbows
8 Rings Rows

MOBILITY
Hip

STRENGTH
Back Squat 5×5

METCON
18’ AMRAP (90” On-30” Off)
10 DB/KB Snatch (5R/5L)
20 Walking Lunges
10 Toes to Bar

WOD 180917 -RX-

WARM UP
3 Sets Of:
8 KB Swings
8 KB Goblet Squats
8 Sit Ups
8 Back Extensions

MOBILITY
Shoulder & Hip

STRENGTH
Push Jerk + Split Jerk
5×1+1

METCON
10’ AMRAP (3-3, 6-6, 9-9…)
Deadlifts (70/50kgs)
Wall Balls (9/6kgs)

ACCESORY WORK
3 Sets of:
8 Weighted Pistol Box Steps (each side)
20 Handstand Steps

WOD 150917 -RX-

WARM UP
3 Rounds Of:
8 Wall Balls
8 MB Clean
50mts MB Run
8 Hollow Rocks
8 Back Extensions

MOBILITY
OH Position & Hip

SKILLS
3 Sets Of:
6 Snatch Pull
6 Snatch Balance

STRENGTH
Deadlift 5×5

15’ AMRAP
5 Squat Snatch (60/40kgs)
10 HSPUs
15 Pull Ups
20 Sit Ups

WOD 140917 -RX-

WARM UP
3 Sets of:
30 DUs
12 Air Squats
6 DB Snatch (R)
12 Inverted Crunches
6 DB Snatch (L)

MOBILITY
Hips & Front Rack

OLYs
Every 90” For 15’ (AHAP)
Power Clean+Hang Squat Clean+Front Squat+Split Jerk+Split Jerk BTN

METCON
4 Rounds For Time: (AFAP)
30 DUs
20 KB High Swing (24/16kgs)
10 Thrusters (40/25kgs)
1’ Rest

WOD 130917 -RX-

WARM UP
500mts Run
3 Rounds of:
10 KB One Arm Thrusters (5R/5L)
15 Down Ups
20 Wipers



STABILITY

3 Sets of:
30″ L-Sit
10 Hip Thrust



STRENGTH

Weighted Pull Ups
5×3



METCON

12′ AMRAP
5 Deadlifts (80/55kgs)
10 Box Jump
15 Push Ups

WOD 120917 -RX-

WARM UP
3 Rounds Of:
10 Plate Ground to OH
10 OH Plate Lunges
30″ Plank
20 Back Extensions

MOBILITY
Shoulder

STRENGTH
Shoulder Press
6-6-4-4-2-2

METCON

3′ AMRAP
5 Hang Power Snatch (35/20kgs)
10 Wall Balls

4′ Rest and Repeat

ACCESORY WORK

3 Sets Of:
8 Rings Row
8 Weighted Push Up

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