Monthly Archives: August 2016

8/31/2016 – WOD

Strength
Power Clean + Full Clean + Split Jerk – 5 sets
—Start @ 80% & work up to a heavy complex. You can drop bar in between cleans.

Conditioning
3 Rounds For Time
40 Wall Balls 20/14# to 10ft
25 T2B
2 Rope Climbs 20ft (1 Legless + 1 with legs)

Assistance Work
3×12 Weighted Hip Extensions on GHD (keep back neutral)

WOD Notes: TD = 12-18 minutes. You should be able to do at least 10 wall balls at a time even during the 3rd round of the WOD, since the ball should be light for you. T2B scale = 15 reps/round, 25 sit-ups, or 12 cal ski erg. RC scale = 2 laps sled pull with arms or 15 ring rows.

8/30/2016 – WOD

Strength
a) Push Press – 5×3
—start @ 80% for set 1 & work up to a heavy 3 rep by the end.
b) Sotts Press – Quickly find a 1RM (try only if you can sit in the bottom of squat comfortably)

Conditioning
5 Rounds For Time
9 Push Jerks @ 65%
15 Bar Facing Burpees
21/18 Cal Row

WOD Notes: TD = 12-18 minutes. PJ should be start to feel heavy by the 3rd/4th round but should be unbroken if possible. It should not feel easy for all 5 rounds. You must jump over bar for the burpees to be considered Rx’d. Girls will row 18 calories instead of 21. The Sotts press is just for fun, which it will reveal how mobile you are both overhead & in the bottom of your squat.

8/29/2016 – WOD

Strength
Back Squat – 4×7 @ 80%
—use a little heavier than last week

Conditioning
6 Rounds For Time
1 Barbell Complex (1 pwr cln + 2 hng pwr cln + 3 front sq) @ 70%
250m Run

Midline
Weighted Plank (80/45#) – 10 sets: 30 sec on / 30 sec off

WOD Notes: TD = 10-15 minutes. BB complex is 70% off of CnJ max. The entire complex should be completed each round without dropping the bar.

7pm class – Weighted planks

8/28/2016 – WOD 

Open Gym: 12-3pm

8/27/2016 – WOD 

Conditioning 
25 Min AMRAP
200 Double Unders
100m One Arm Farmers Carry 70/53# KB
50 Burpees
40 KB Swings 70/53#
30 T2B
20 Overhead Squats 135/95#

WOD Notes: TD = 1-2 rounds. DU scale = 300 singles. The 100m farmers carry is to the “Marcor Sign” and back. Don’t run with the KB, just have a steady walking pace. T2B scale = 30 hanging knee raises or 30 sit-ups. Oh squats should be done in 1-2 sets. 

8/26/2016 – WOD

Strength
Front Squat – 4×7 @ 77%
—Use a little heavier than last week

Conditioning
Make-up/Skill Day!

Reminder: Rage will be open tomorrow at 8am for anyone who wants to get the WOD in early! Normal schedule for the rest of the day.

8/25/2016 – WOD

Strength
Hang Snatch + Low Hang Snatch – 1 set every 2 minutes for 10 minutes
—Start @ 75% & work up to a heavy complex

Conditioning
5 Rounds (interval style)
20 Wall Balls 30/20# to 10ft target
1 Legless Rope Climb 20ft (sub: climb with legs)
200m Sled Drag 90/45#
—Rest 2 minutes between rounds

WOD Notes: TD = 2-3 minutes/round. Each round is 95%+ effort! Wall balls should be heavier than normal but UNBROKEN! RC scale = 1 lap sled pull with arms or 8 ring rows. You should be able to run with the sled throughout the entire 200m, so don’t RX the weight if you can’t maintain a jog. The sled drag is up to the next parking lot entrance & back to Rage. Subtract 8 minutes from your total time.

8/24/2016 – WOD

Strength
Above Knee Clean + Below Knee Clean + Split Jerk – 1 set every 2 min for 10 minutes
—Start @ 75% & work up to a heavy complex

Conditioning
For Time
21 Clean n Jerk 115/75#
12 Bar Facing Burpees
15 Thrusters 115/75#
12 Bar Facing Burpees
9 Power Snatches 115/75#
12 Bar Facing Burpees
15 Thrusters 115/75#
12 Bar Facing Burpees
21 Clean n Jerk 115/75#
12 Bar Facing Burpees

WOD Notes: TD = 10-15 minutes. Barbell weight should be very light for the CnJ (you don’t have to squat them), which you should be able to touch n go majority of reps. Thrusters will feel a moderately heavy, but you should still be able to do all 15 unbroken or in 2 sets max. Power snatches can either be quick singles or touch n go 3 reps at a time. REMINDER: Weights on the bar (touching the ground) must weigh more or the same as the empty bar!!!!

Bill – 200lb Hang Clean!

8/23/2016 – WOD

Strength
Shoulder Press – Work up to a heavy single, then do 4×7 @ 75%

Conditioning
4 Rounds For Time
60ft Handstand Walk (sub: 4 Wall Climbs)
1 Pull-up Complex (5 strict c2b + 10 kipping c2b)
400m Run

Extra Work
Prowler – With a partner, do 1 heavy lap (length of Rage) EMOM for 8 minutes
—Each person does 1 lap within the minute. Should take 15-20 seconds. 

WOD Notes: TD = 10-15 minutes. WC scale = 20 shoulder taps w/ feet on box or 2 laps bear crawl. PU complex scale = 5 strict pu + 10 kipping chin over bar. If you can’t do an unassisted strict PU, you can do 15 kipping pull-ups or 15 ring rows. You should be able to push the pace on the run each round!

Announcements
1) Fit-Aid Fuel Packs are now available at Rage for $3 each
2) Earth Fed Muscle Protein (2lb) = $40
3) Milspec Jump Ropes = $45
4) Old Rage Sweatshirts = $20

FitAid fuel packs! $3

8/22/2016 – WOD

Strength
Back Squat – 4×7 @ 77%
—Use a little more than last week 

Conditioning
8 Rounds For Time
8 DB Snatches (alternating) 70/45#
10 Front Rack Reverse Lunges with DB 70/45#
12 Cal Row

WOD Notes: TD = 14-19 minutes. DB snatches should be light to where you can muscle snatch them. You should be able to do all 10 lunges unbroken easily as well. Try to average 2 minutes/round.

Summer Slam – 3rd place!