3/23/2019 – WOD
Open WOD 19.5
33-27-21-15-9 Reps of:
Thrusters 95/65/45#
C2B Pull-ups
WOD Notes: You may scale the weight on the thruster or the C2B Pull-ups by doing Chin over bar or jumping pull-ups. Time Cap = 20 minutes.
Author Archives: jordy
3/22/2019 – WOD
Conditioning
Make-up/Skill Day!
ANNOUNCEMENT
Open WOD 19.5 has been announced!
33-27-21-15-9 Reps of:
Thrusters 95/65/45#
C2B Pull-ups
***Let’s try and get as many of you to do this WOD Saturday! A Google Heat Sign-up Sheet will be posted on the CF Rager FB Page tomorrow***
3/21/2019 – WOD
Strength
Halting Snatch – 10×2 @ 70-80%
—Pull slow off the floor & pause just below the knee. Think about pulling bar through shins when you’re paused.
Conditioning
17 Min AMRAP
12 DB Snatches (alternating) 80/50#
15 Burpees (to 6″ target)
20 DB Bent-over Rows 80/50# (10R + 10L)
30 Sec Wall Sit (80/50# DB in front rack)
WOD Notes: Snatches should be a little heavier than normal. If the Wall Sit is too difficult with the DB you may put it on your lap which will make it easier. Goal is 4-5 rounds. If you finish 5 rds in under 17 min you may stop.
3/20/2019 – WOD
Strength
Hang Pwr Clean + Hang Sq Clean + Push Jerk + Split Jerk – 5 sets @ 75-85%
—1 set every 2:30.
Conditioning
90 Sec AMRAP x 12 (with a partner)
10 DB Bench Press (heavy)
10 T2B (RX+ = 15)
Max Cal Bike
—Rest 90 sec between rds. Score = total cals with your partner
WOD Notes: Partner A will start & work for 90 sec while Partner B rests. You will each do 6 sets of 90 sec on / 90 sec off. BP should be difficult for 10 reps each round, but you shouldn’t be failing until maybe the last round.
Assistance
a) Standing Barbell Curls – 4×12
b) GHD Sit-up Hold (belly button facing down) – 4×60 sec
—Use weight if it feels easy
3/19/2019 – WOD
Strength
Deadlift – 5×3 @ 75%+ + 1 set max reps at 65% (shoot for 15 reps)
Conditioning
9 Min AMRAP
21 Thrusters 95/65#
15 C2B
2 Rope Climbs 20ft
—Rest 3 minutes
3 Min AMRAP Ski for Max Cals (with partner – 30 on / 30 off)
WOD Notes: Thrusters should be done in 1-2 sets each rd. C2B Scale = chin over bar, 8-12 reps, or banded pull-ups. RC scale = 1 ascent to 15ft. Goal is 3+ rds.
Assistance
Hollow Rocks – Tabata for as many rounds possible
3/18/2019 – WOD
Strength
a) Front Squat – 5×5 @ 75-80%
b) One Arm High Pulls – 4×8 (each arm)
Conditioning (16 min cap)
5 RFT
20/15 Cal Row
6 Dball Over Shoulder 150/100#
50 Double Unders
WOD Notes: Goal is to avg 3 min/round or less. Row should take around 60 sec & Dball/DU 30 sec.
Assistance
Weighted Plank – 10 sets: 30 on / 30 off (heavier than last wk)
3/16/2019 – WOD
Conditioning
Open WOD 19.4
For total time:
3 rounds of:
10 snatches 95/65#
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 bar muscle-ups
12 bar-facing burpees
3/15/2019 – WOD
Conditioning
Make-up/Skill Day!
Announcement:
19.4 has been announced: 12 Min CAP
3 RFT:
10 Power Snatches 95/65#
12 Bar Facing Burpees
—Rest 3 minutes
3 RFT:
10 Bar Muscle-ups (masters 55+ = C2B PU)
12 Bar Facing Burpees
***Score is time that it takes you to finish (including resting time) or your total reps (which will be 99.9% of us).
1) We are only running 5 athletes per heat starting at 8:30am every 15 minutes. They are organized by the height of the speal bars.
2) If you registered online for the Open, you can scale to Pull-ups (ages 18-54) or jumping C2B pull-ups for ages 55+.
3) Guys vs Girls Scoring Criteria this week is performance. You must do the WOD on Saturday for your score to count, so let’s try and get as many of you to do it Saturday!
3/14/2019 – WOD
Strength
1 Rope Climb (15ft) + 2 Cleans (full) – 1 set every 2 min for 5 sets
—Start @ 80% & climb to 90% by the end. Rx+ = 20ft. RC Scale = 3 Rope Pulleys
Conditioning
4 RFT
12 Thrusters 135/95#
18/14 Cal Ski
250m Run
WOD Notes: Thrusters should be unbroken every round but should feel challenging by the 3rd rd.
3/13/2019 – WOD
Strength
a) Snatch Grip Deadlift (use straps) – 5×5 @ 65-70% of DL
b) Seated DB Bicep Curls – 4×10 (2 arms at same time)
—Superset a/b
Conditioning (11 min cap)
1-2-3-4-5-6-5-4-3-2-1 Reps of:
Power Snatch 155/105#
Muscle-up
WOD Notes: You may choose between ring or bar, but try to mix in both. PS = 70% of PS (should be singles. MU scale = less reps or GI Janes.
Assistance
Abmat Sit-ups (weighted behind head – Tabata 10 rounds)
