Monthly Archives: September 2014

9/30/2014 – WOD

Strength
Bench Press – 5×7 @ 75%+

Conditioning
5 Rounds For Time
8 Front Rack Lunges 205/125lb
4 Wall Climbs
1 Rope Climb 20ft

Midline + Extra Work
4x (30 sec GHD Sit-up Hold + 30 Sec all out on Ski Erg)
—Use weight for GHD Hold if necessary. No rest between GHD & Ski Erg

WOD Notes: Lunge weight is 55-60% of 1RM Front Squat. You may scale the # of reps of wall climbs, touch knees/stomach to the wall, or do 8 reverse inch worms each round. Rx is nose to the wall for each rep and walk your hands out into the bottom of push-up position. Scaling for RC are 1 lap sled pull with arms only or 4 up/downs.

Henry getting some special treatment

9/29/2014 – WOD

Strength
Back Squat – 5×5 @ 85%
—Week 3. Weight is slightly heavier than last week

Conditioning
5 Rounds For Time
8 DB Snatches (alternating) 90/55lb
15 Burpees

WOD Notes: Time domain for this WOD is 8-12 minutes. Your feet must leave the ground of the burpee and hands can go behind head on the finish.

Great pic of Dianne squatting!

9/27/2014 – WOD

***No Open Gym today! Rage closes after the 10am class!

Conditioning
For Time
Run 800m
21 Thrusters 135/95lb
21 Box Jumps 30/24″
Run 400m
15 Thrusters 165/105lb
15 Box Jumps 30/24″
250m Sled Drag 90/45lb
9 Thrusters 185/115lb
9 Box Jumps 30/24″
20 Ring Muscle-Ups or 40 Burpees

WOD Notes: The weight increases for the thrusters each round. Most of you will be increasing 5-10# each round.

Eric, Jenny, Nina, Ross at the South Philly Rumble (12th place)

9/26/2014 – WOD

Strength
Back Squat – 5×5 @ 82.5%
—Week 2. Same weight as Monday

Conditioning
5 Rounds
T2B – Max Unbroken Reps
Prowler Push 500/300lb (120ft – 2 laps)
—Rest 2-3 minutes between rounds
***Score is total number of T2B

WOD Notes: If you cannot string more than 10 T2B in a row, you will do a max set of T2B followed immediately with 15-20 sit-ups. Make sure the prowler is at the appropriate weight where it takes you anywhere from 45sec-1min to complete the 2 laps.

Jenny pretending she’s on the slopes going down a black diamond!

9/25/2014 – WOD

Strengtb
Snatch – Work up to a 2RM Touch n Go
—Beginners will stay light & work on technique from the hang

Conditioning
1-5-1
Power Snatch 165/105lb
Strict C2B Pull-ups
***Rep scheme is 1,2,3,4,5,4,3,2,1
—Rest 2 minutes
4 Rope Climbs 20ft
40 Cal Row

WOD Notes: Power Snatch is 70-75% of 1RM Power Snatch. No kipping pull-ups in the workout. Scaling for RC are 15ft or 12 up/downs. Record separate times for each WOD.

9/24/2014 – WOD

Strength
a) Clean Pull Under (Drill) – Quickly work up to a 1RM
—You will have a significantly smaller load on the bar for this. Use your arms to pull yourself under. No dip/drive allowed.
b) Squat Clean – 2 touch n go EMOM for 8 Minutes
—Use weights between 80-85% for the entire EMOM

Conditioning
10 Rounds
30 Double Unders
10 Wall Balls (unbroken) 30/20lb
10 Burpees
—Rest 1 minute between rounds

WOD Notes: Each round is supposed to be intense (95% effort)! Subtract 9 minutes from your total time at the end. You may use slam ball or med ball for the wall balls. They must be unbroken to the black line for men & gray line for women to be RX. Scaling for DU are 60 singles.

9/23/2014 – WOD

Strength
Bench Press (close-grip) – Work up to a 1RM, then do 5×5 @ 80%+
—Pointer finger should be at the edge of the knurling

Conditioning
For Time
20 HSPU 4/2″ Deficit
Run 400m
20 Hang Power Clean 205/125lb
Run 800m
20 Push Jerk 205/125lb
Run 400m

Midline/Extra Work
3x (Ski Erg – 20 sec all out + max hollow rocks immediately after ski erg)
–Rest 90 sec between

WOD Notes: Scaling for HSPU are no deficit or 20 DB Push Press (choose weights where you have to break them up once). HPC and Push jerks are the same weight (65-70% for each). You should be able to do the HPC & Push Jerks in 2-4 sets.

9/22/2014 – WOD

Strength
Back Squat – 5×5 @ 82.5%
—Week 2. Go a little heavier than last week

Conditioning
For Time – “Naughty Jackie” (Compare to 4/7/2014)
1000m Row
50 Alternating Pistols (26/18lb KB)
30 GI Janes

WOD Notes: Scaling for pistols are using no weight or 50 OH Lunges with a 45/25lb plate. Bar height should be a few inches above your reach for GI Janes. Time domain for this WOD is 8-12 minutes, so approach this with some intensity!

Ski Erg now at Rage!

9/20/2014 – WOD

Conditioning
For Time
250m Sled Drag (bodyweight)
10 Strict Pull-ups
15 Burpee Box Jump Overs 24/20″
30 Wall Balls 20/14lb
Run 400m with 20/14lb med ball
10 Strict Pull-ups
15 Burpee Box Jump Overs 24/20″
30 Wall Balls 20/14lb
Run 800m
10 Strict Pull-ups
15 Burpee Box Jump Overs 24/20″
30 Wall Balls 20/14lb

WOD Notes: Choose a band that will challenge you for 10 pull-ups (no kipping allowed).

Announcement: Good luck to those (25 Ragers) who are competing in the Spartan Race Sprint at Citizens Bank. Also Ross & E. hill are competing in the White Rose Barbell Open in York, PA this weekend.

9/19/2014 – WOD

Strength
Back Squat 5×5 @ 80%
—Use same weight as Monday

Conditioning
Make-Up Day! You may also work on any weaknesses after you finish the 5×5 squats.