RX

WOD 271217 -RX-

WARM UP

2 Rounds Of:
20 Jumping Jacks
10 Sit Ups
10 Back Extensions
20 Walking Lunges



MOBILITY
Shoulders




STRENGTH
Deadlift
5×5

METCON
5 Rounds For Time: (10′ CAP)
35 DUs
5 Snatches (50/35kgs)
7 Burpees Over The Bar

WOD 261217 -RX-

WARM UP
3 Rounds Of:
10 Air Squats
10 Push Ups
10 Sit Ups
10 Broad Jumps

MOBILITY
Hips & Shoulders

STRENGHT
Weighted Push Ups
8-6-4-2

METCON
4 Rounds For Time:
10 Hang Power Cleans (40/25kgs)
10 Shoulder to OH (40/25kg)
10 Chest to Bar
1’ Rest between Rounds

WOD 211217 -RX-

WARM UP
3 Rounds Of:
5 Good Mornings
5 Power Cleans
5 Push Presses
15 Hollow Rocks
20 Jumping Jacks

MOBILITY
Shoulder

STRENGHT
6’ EMOM
3 Power Clean (75%)

METCON
4’ AMRAP
6 Thrusters (40/25kgs)
6 Burpees Over The Bar
12 KB High Swings (24/16kgs)

2’ Rest and repeat…

WOD 211217 -RX-

WARM UP
3 Rounds of:
5 Walkout+Push Ups
5 Clean Pulls
5 Hang Squat Cleans
5 Shoulder Presses
20 DUs

MOBILITY
Front Rack & Hips

STRENGTH
Hang Cluster
6×2

METCON
For Time (16’ CAP):
30 Pull Ups
30 Front Squats (50/35kgs)
30 Ring Dips
60 DUs
30 Toes to Bar
30 OH Lunges (50/35kgs)

WOD 201217 -RX-

WARM UP
3 Rounds Of:
6 MB Clean
10 MB Sit Ups
10 KB Russian Swings
6 Ring Rows

MOBILITY
Shoulders & OH Position

STRENGHT
Weighted Pull Ups
5-4-3-2-1

1x Max Strict Pull Ups

METCON
Minute 0 to 5
15-10-5
Power Snatch (50/350kg)
Box Jump (60/45cms)
AMRAP HSPU (in The remaining time)

Minute 5 to 9
500mts Run
AMRAP Bar Muscle Ups (in The remaining time)

WOD 191217 -RX-

WARM UP
3 Rounds Of:
12 Sit Ups
8 Good Mornings
8 Back Squats
8 Shoulder Press BTN
12 Wipers

MOBILITY
Hips & Front Rack

STRENGTH
Push Press OTM
Minute 1-3. 5 Reps
Minute 4-6. 3 Reps
Minute 7-9. 1 Rep

METCON
Death by…
Wall Balls (9/6kgs)

*Buy in… 5 Deadlifts (80kgs)

WOD 181217 -RX-

WARM UP
3’ Rope Jumps
3 Rounds of: -empty bar,
(3” on the catch/bottom)
5 Power Cleans
5 Push Jerks
10 BR Lunges
10 Hollow Rocks

OLYs
Clean & Jerk
5×1

*Touch & go on the chest

METCON A
“Grace”
For time (5′ CAP)
30 Clean & Jerks (60/40kg)

*Single is not allowed. You must do at least 3 reps touch & go.

4’ Rest

METCON B
3 Rounds For Reps of: (6’)
1’ Double Unders
1’ DB or KB Lunges (2×20/15kgs)

WOD 161217 -RX-

WARM UP
2 Rounds of:
15 KB Russian Swings
15 Down Ups
15 Air Squats

TEAM METCON (Groups of 3)
For Time: (25’ CAP)
30 Synchro Burpees
Then…
4 Rounds (Only one work)
500mts Row
40 Thrusters (30/20kgs)
30 Pull Ups

*Dividing the reps as the team decide

ACCESSORY WORK
4 Sets of:
8 Floor Presses (AHAP)
8 Strict Toes to Bars

WOD 151217 -RX-

WARM UP
3 Rounds Of:
10 Goblet Squats
10 Push Ups
10 Hollow Rocks

MOBILITY
Hips & Shoulders

STRENGHT
Front Squat
5×3

METCON
7 Rounds For Time (12’ Cap)
10 Sumo Deadlift High Pulls (40/25kg)
10 Ring Dips

ACCESSORY WORK
2 Sets Of:
60mts KB Farmer Carry (AHAP)
30mts OH Walk (AHAP)

WOD 141217 -RX-

WARM UP
3 Rounds of:
30 Jumping Jacks
20 OH Walking Lunges
10 Dips (box)

MOBILITY
Shoulders & Hamstrings

STRENGTH
(Deficit) Strict Handstand Push Up
4×6

1x Max Kipping HSPUs

METCON
20-15-10-5 For time (9’ Cap)
Deadlift (90/60kg)

*200m Run after each set.

1’ Rest

100 DB Sit Ups For Time

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