Monthly Archives: April 2015

4/7/2015 – WOD

Strength
BB Complex – 7 sets (Pwr Clean + Sq Clean + Jerk)
—Start @ 80% of CnJ & work up to a heavy complex. You don’t have to touch n go the cleans.

Conditioning
6 Rounds (interval style)
1 Legless Rope Climb 15ft (scale – with legs 20ft)
7 Push Jerk 205/125#
14 Lateral Burpees over Bar
—Rest 1 minute between Rounds

WOD Notes: PJ weight is 67-70% of 1RM PJ. Each round should be 95% effort, since there is rest after each round (sprint the burpees!) Subtract 5 minutes from your time at the end. 2nd scaling option for RC is pulling sled 1 lap with arms only (heavy).  

4/6/2015 – WOD

Strength
Back Squat – 4×7
—Start @ 70% & work up to a 7RM

Conditioning
For Time
Run 800m
20 T2B
30 Back Squats (bodyweight)
20 T2B
Run 800m

WOD Notes: No racks are allowed for back squats unless you absolutely need one. BS weight is 45-50% of 1RM (goal is to do all 30 reps unbroken). You should only be trying bodyweight if you can do them in no more than 2 sets. You may scale reps down to 10-15 for T2B or do 40 Sit-ups for each 20 T2B. Time domain for this WOD is 10-15 minutes.

Weighted planks for extra assistance work

4/4/2015 – WOD

Conditioning
Complete with a partner for time
100 GI Janes
100 DB Snatches 70/45#
Row 4k
*One partner does 250m sled drag 45/25#, while the other one chips through the WOD. Once partner gets back from sled drag, you must switch. Keep a running total of reps as you go through the WOD.

WOD Notes: You may not move on to the next movement until you finish all the reps.

***Normal Schedule today! Rage is closed tomorrow for Easter!     

4/3/2015 – WOD

Strength
Front Squat – 2 EMOM for 8 Minutes @ 85%

Conditioning
For Time
40 Wall Balls 20/14#
3 Bear Complex 185/115#
30 Wall Balls
3 Bear Complex
20 Wall Balls
3 Bear Complex
10 Wall Balls
3 Bear Complex

WOD Notes: You may squat clean thruster from the front & behind the neck for the bear complex if you’d like. Otherwise, a Bear Complex = pwr clean+front squat+jerk+back squat+jerk. This WOD will test the muscular endurance in your legs. BB weight is 60-62% of CnJ max.

***Schedule today- 5:30am, 8am, & 4pm classes. Open gym 1-4pm as well.  

4/2/2015 – WOD

Strength
EMOM for 10 Minutes
ODD = 5 Bench Press @ 75%
EVEN = 10 Ring Rows
*Maintain plank position throughout ring rows (no saggy hips). Also, keep shoulders back when arms are extended, then pull rings to the armpits. Advanced = stand under rings. Novice = stand in front of rings

Conditioning
5 Rounds For Time
6 Power Cleans @ 75%
12 C2B Pull-ups
Run 400m

WOD Notes: Time domain for this WOD is 12-20 minutes. You may choose to touch n go the cleans or do singles as you go through the WOD. If you feel like you need extra work, take out the prowler & do 4×1 lap (heavy as possible) with as much rest between as needed.

Announcement: Friday Schedule: 5:30am, 8am, 4pm classes only. Easter Sunday: Closed

4/1/2015 – WOD

Strength
Snatch – EMOM for 10 Min (1 Snatch Pull + 1 Full Snatch)
—Start @ 75% & work up to a heavy set. Stay over the bar as long as you can as you pull bar back to the hip.

Conditioning
3 Rounds For Time
50 Double Unders
9 Deadlift 155/105#
7 Power Snatch 155/105#
5 Overhead Squats 155/105#
1 Rope Climb 20ft

WOD Notes: Scaling for DU are 100 singles. Use same BB for all 3 movements. It should be light (33% of DL) to be where you can consistently move. You may front squat instead of OHS, if mobility is an issue. Scaling for RC are 8 Strict Pull-ups.

Announcement: Friday Schedule – 5:30am, 8am, 4pm classes only. Sunday – Closed