Monthly Archives: August 2015

8/7/2015 – WOD

Strength
Front Squat – 1×10 @ 70%, 1×8 @ 75%, 1×6 @ 80%, 1×4 @ 85%, 1×2 @ 90%

Conditioning
Make-up / Skill Day!

Reminder: Rager Bike Outing is tomorow! Everyone will be meeting at Appalachian Brewing Company in Collegeville at 6pm.

8/6/2015 – WOD

Strength
Bench Press – 1×10 @ 70%, 1×8 @ 75%, 1×6 @ 80%, 1×4 @ 85%, 1×2 @ 90%

Conditioning
For Time
15 Deadlifts 275/175#
12 Strict HSPU (6″/no deficit)
40 cal row
12 Deadlifts
9 Strict HSPU
30 cal row
9 Deadlifts
6 Strict HSPU
20 cal row

Extra Work
4×8 Strict C2B Pull-ups

WOD Notes: TD = 11-16 minutes. DL weight is around 60% of 1RM. You should be able to touch n go majority of the DL, but make sure to stay in good position each rep. HSPU height is (3) 45# plates on each side for men & level for women. Scaling = kipping, 2x HR Push-ups (only if you can stay strict), or burpees.  

Sunset at Rage

8/5/2015 – WOD

Strength
2 Hang Snatch every 90 sec for 9 minutes
—7 sets. Start @ 70% & work up to a heavy double

Conditioning
15 Min AMRAP
50 Double Unders
25 Wall Balls 20/14#
15 T2B
10 Pistols (alternating) 50/25# DB
7 Bar or Ring Muscle-Ups

WOD Notes: Aim for 3-4 rounds (each round is scored as 107 reps, even if you scale 1 or 2 movements). Scaling for DU = 100 singles. Scaling for T2B = knee above hips. Scaling for pistols = non weighted or walking lunge with mod heavy DB. Scaling for Bar MU = Banded bar MU or 10 Cal Ski Erg. 

8/4/2015 – WOD

Strength
Full Clean + Push Jerk – 1 EMOM For 8 minutes
—Start @ 80% & work up to a heavy single

Conditioning
For Time
20 Power Cleans 205/125#
75 Burpees
20 Push Jerks 205/125#
Run 1200m

WOD Notes: TD = 15-20 minutes. BB weight is around 70% of either PC or PJ (use same weight for both movements).  

Clayton & Ally post WOD

8/3/2015 – WOD

Strength
Back Squat – 1×10 @ 70%, 1×8 @ 75%, 1×6 @ 80%, 1×4 @ 85%, 1×2 @ 90%

Conditioning
3 Rounds For Time
10 Overhead Squats 175/115#
20 Box Jumps 24/20″
30 Cal Row

Extra Work
20 Tire Flips For Time

WOD Notes: TD = 8-13 minutes. OHS weight is 60% of 1RM (should be able to do all 10 unbroken, but last round should be difficult).  

8/1/2015 – WOD

Conditioning
3 Rounds For Time
10 Power Snatches 135/95#
15 C2B Pull-ups
20 Lateral Burpees over Bar
200m Sled Drag 100/60#

WOD Notes: TD = 15-20 minutes. You should be able to touch n go the snatches especially on the first round. You may scale to chin over bar pull-ups. 

Kolby, Bethany, Kurt, Tim, Jackie, Jordy at CF Games