Monthly Archives: September 2016

9/20/2016 – WOD

By Uncategorized

Strength
Split Jerk – Quickly work up to a heavy single (95%), then do 4×5 Push Press @ 80%

Conditioning
10 Rounds For Time
6 DB Snatches (alternating) 70/45#
8 C2B Pull-ups
30 Double Unders

WOD Notes: TD = 8-15 minutes. DB snatches should be light to where you can muscle snatch most of the reps. C2b scale = chin over bar pull-ups or ring rows. You may also scale # of PU to 5 each round so that you can keep moving throughout WOD. DU scale = 50 singles or 15 DU.


Kurt – Repping through snatches

9/19/2016 – WOD

By Uncategorized

Strength 
Back Squat – 4×5 @ 75%
—3 sec count down + 2 sec pause in bottom

Conditioning 
150 Wall Balls For Time 30/20# To 10/9ft 
*Top of the minute do 5 Hang Power Cleans @ 65%

WOD Notes: Time cap is 20 minutes. TD = 12-20 min. Use a ball where you can string 10 in a row minimum. Do not try to RX the WOD if you think you can’t average 8-10 reps per minute with the heavier ball. HPC should be unbroken and shouldn’t be too difficult in the beginning. 

2016 RuFit Competition


9/17/2016 – WOD

By Uncategorized

Conditioning
20 Min Running Clock
“3 Rounds”
15 Thrusters 115/75#
15 GI Janes
400m Run
*Row for max meters with remaining time left in the 20 minutes. Score = total meters on the rower. 

WOD Notes: TD = Finish the WOD and accumulate 200-1500m on the rower. Thruster weight should be relatively light to where you can do 15 unbroken every round. GI Janes should be done on a bar that’s above your reach but you may scale the height by using a lower bar to help with the pull-ups.

Reminder: Rage is open at 8am with a normal schedule.


9/15/2016 – WOD

By Uncategorized

Strength
Low Hang Snatch – 7×1
—Start at 75% & work up to a heavy single

Conditioning
10 Rounds For Time
10 Wall Balls 30/20# to 10/9ft
8 T2B
2 Power Snatches 175/115#

WOD Notes: TD = 10-16 minutes. PS = 80% of 1RM. Snatches can be 2 quick singles or touch n go. Wall balls should be unbroken every round. T2b scale = 8 knee above hips, 8 sit-ups, or 5 cal ski erg.


9/14/2016 – WOD

By Uncategorized

Strength
Low Hang Clean + Split Jerk – 6 sets
—Start @ 75% @ work up to a max for the day. Deadlift the weight up first, then lower until the bar is just below the knee.

Conditioning
3 Rounds (interval style)
12 Push Press @ 65%
15 C2B Pull-ups (Rx+ = 20)
200m Sled Drag 90/45#
400m Run
—Rest 2 minutes between rounds

WOD Notes: TD = 4-7 min/round. Each round is 100% ALL OUT, so do not pace the first round. Record 3 separate times on the whiteboard. Your first round should be the fastest! C2B scale = chin over bar or 15 ring rows. You should be able to have a slow jog on the sled drag. 200m = next parking lot entrance & back into Rage. NO jerks allowed in the WOD!


9/13/2016 – WOD

By Uncategorized

Strength
Bench Press (close grip) – 5×5 @ 80%
—Grip width should be where you press from

Conditioning
150/125 Cal Row For Time
*Top of every minute you must do 6 burpees over rower

WOD Notes: TD = 9-16 minutes. WOD starts with 6 burpees. 20 min cap. Girls will row 125 calories. You must jump over rower for it to be RX. Quick transitions are important in this WOD, so DO NOT tighten the straps on the rower each time you get on, it will waste too much time.


There’s a new cleaning crew at Rage!

9/12/2016 – WOD

By Uncategorized

Strength
Back Squat – Work up to a max for the day, then do 1×7 @ 85%, 1×7 @ 75%

Conditioning
For Time
1 Rope Climb 20ft
9 Hang Squat Clean @ 60%
50 Double Unders
2 Rope Climbs 20ft
12 Hang Squat Clean @ 60%
75 Double Unders
3 Rope Climbs 20ft
15 Hang Squat Clean @ 60%
100 Double Unders

WOD Notes: TD = 11-17 minutes. RC scale = 2 up/downs per RC, 7 ring rows per RC, or 1 lap sled pull per RC. HSC should be broken up in 2 sets the first & 2nd round and maybe 3 sets the 3rd round. It shouldn’t be too light to where you can do all 12 & 15 reps unbroken. DU scale = 80/120/160 singles by round.