9/30/2016 – WOD
Strength
Front Squat – 5×4 @ 80%
—3 sec count down + 1 sec pause in bottom
Conditioning
Make-up/Skill Day!
Monthly Archives: September 2016
9/29/2016 – WOD
Strength
Snatch (full) – 7×1 @ 80-95%
Conditioning
5 Rounds For Time
6 Squat Snatch 135/95#
12 C2B Pull-ups
50 Double Unders
WOD Notes: TD = 8-14 minutes. Snatch weight should be light (55% of 1RM). If you have mobility issues you may power snatch. C2B scale = chin over bar, jumping pull-ups, or ring rows. DU scale = 100 singles or 30 DU.
Joe F. – 180 snatch PR!
9/28/2016 – WOD
Strength
Clean (full) n Jerk- 7×1 @ 80-95%
—Start @ 80% & build to 95% by the end
Conditioning
For Time
2 Curtis P Complex (1 pwr clean + 2 lunges + 1 Jerk) @ 205/135#
10 Cal Row
4 Curtis P Complex
20 Cal Row
6 Curtis P Complex
30 Cal Row
8 Curtis P Complex
40 Cal Row
10 Curtis P Complex
50 Cal Row
WOD Notes: TD = 15-21 minutes. Use 65% of your 1RM CnJ for the WOD. You should do reverse lunges for the WOD & push jerk the weight overhead. Weight should start to feel heavy towards the end of the WOD.
9/27/2016 – WOD
Strength
Bench Press (close grip) – Work up to a heavy single quickly, then do 4×8 @ 70-75%
—Grip width = shoulder press grip
Conditioning
4 Rounds For Time
20 KB Swings 70/53#
15 GI Janes
150m Sled Drag 90/45#
WOD Notes: TD = 16-22 minutes. Please pick a pull-up bar that is higher than your reach if possible. GI Jane scale = 15 burpees + 15 ring rows if you can’t do an unassisted pull-up. Sled Drag is to the “Marcor Sign” & back into Rage. You should be able to walk very fast with sled on the way up and jog slow on the way back.
9/26/2016 – WOD
Strength
Back Squat – 5×4 @ 80%
—3 sec count down + 1 sec pause in bottom
Conditioning
75 Thrusters 115/75# For Time
*Top of every minute do 8 T2B (sub: 8 hollow rocks)
WOD Notes: TD = 7-13 minutes. WOD starts with 8 T2B. Weight should be fairly light (little heavier than open thruster weight) to where you can get 6-12 thrusters each minute. If you can do T2B, but 8 will take too long each minute scale the reps back to 5-6 if you have trouble linking them quickly.
9/24/2016 – WOD
Conditioning
4 Rounds For Time
8 Deadlifts @ 67%
12 Burpee Box Jumps 24/20″
8 Strict C2B Pull-ups
Run 400m
WOD Notes: TD = 16-23 minutes. Deadlifts should feel heavy during round 3 & 4 (focus on keeping back flat & drive through the floor). C2B scale = chin over bar or ring rows.
***Rage will be open at 8am & will have a normal Saturday schedule***
9/23/2016 – WOD
Strength
Front Squat – 4×5 @ 75%
—3 sec count down + 1 sec pause in bottom
Conditioning
Make-up/Skill Day!
9/22/2016 – WOD
Strength
Snatch – Work up to a heavy 3RM in 5 sets, starting at 70%.
—You may do 3 quick singles or touch n go all 3 reps.
Conditioning
For Time
1 Legless Rope Climb 15ft (sub: climb w/ legs)
15 T2B
250m Run
2 Legless Rope Climb 15ft
20 T2B
400m Run
3 Legless Rope Climb 15ft
25 T2B
800m Run
WOD Notes: TD = 10-16 minutes. Legless scale = climb with legs, 2 up downs/rc, or 1 lap sled pull with arms. You may scale T2B to 10/15/20 by round or do hollow rocks (15/20/25 by round).
9/21/2016 – WOD
Strength
Clean (full) – Work up to a 3RM in 4 sets.
—Start @ 75%. You may touch n go or do 3 singles each set.
Conditioning
5 Rounds (interval style)
5 (pwr clean + sq clean) @ 65% of sq clean
15 Bar Facing Burpees
30/25 Cal Row
—Rest 90 sec between rounds. Score = total time minus 6 minutes.
WOD Notes: TD = 3-5 min/round. You must touch n go the pwr clean & sq clean for each rep. You will do that 5 times each round. Each round is 95%+ effort, so don’t hold back since there is built in rest time. Girls will row 25 cal instead of 30.
