7/19/2019 – WOD
Strength/Conditioning
Make-up/Skill Day!
Tomorrow’s Schedule
8am – Open Gym
9am – Class
10am-2pm – Open Gym
Reminder: Rage Pool Party starts at 3:30pm on Saturday!
Author Archives: jordy
7/18/2019 – WOD
Strength
a) Deadlift – 6×3 @ 75-85% (use a little heavier than last wk)
b) Isometric DL hold – 2×15 sec @ 60%
Conditioning
5 Rounds
6 Muscle-ups or 5-10 C2B Pull-ups
36ft Handstand Walk or 3 Wall Climbs
12 T2B (RX+ = 15)
12/9 Cal Bike
—Rest 1 min between rounds
WOD Notes: There’s a lot of gymnastics in this WOD, since there hasn’t been much all week. This WOD also won’t be a “killer” like some of the other ones this week. The HS Walk should be 3 mats out & 3 mats back. The bike should be 95%+ effort since you have built in rest, but don’t go all out until the last rd. PU scale = banded PU. WC scale = climb as high as you feel comfortable. T2B scale = 8-12 reps, toe through ring, or 15 hollow rocks.
Assistance
L-Sit/Tuck (pegboard) – 30 on / 45 off for 6 sets
7/17/2019 – WOD
Strength
EMOM for 12 minutes
20 Double Unders + 1 Snatch – start @ 75% & work up to a moderately heavy single
Conditioning
For Time
21 Thrusters 95/65#
Run 250m
18 Thrusters 115/75#
Run 400m
15 Thrusters 135/95#
Run 600m
12 Thrusters 155/105#
Run 800m
WOD Notes: You should pick a weight to where you can go unbroken or break up once each set. Please load weights appropriately so that you don’t break plates.
Assistance
GHD Sit-ups – 4×25
7/16/2019 – WOD
Strength
Every 3 Min x 5 sets
8 Bench Press (barbell) @ 75%
10 Ring Rows
45-60 Sec Sandbag BearHug Carry 125/80#
Conditioning
12 Min Running Clock – 3 Rounds
10 Power Cleans @ 75%
30/23 Cal Row
—Max Bar Facing Burpees in remaining time
WOD Notes: Score = total burpees. PC should be singles and feel moderately heavy (take about 60 sec per rd). You should be done the 3 rds by the 10 min mark so that you have 2 minutes to get as many burpees as possible.
Assistance
Hollow Rocks – 5 sets: 1 min on / 1 min off
7/15/2019 – WOD
Strength
a) Back Squat – 6×4 (2 Pause + 2 Normal) @ 80%+ (heavier than last wk)
b) One Arm High Pulls – 4×12
—Superset a/b
Conditioning (15 min cap)
For Time
40/32 Cal Ski
30 DB Alternating Box Step-ups (2) 50/35# 20″
20 Devil Presses 50/35#
30 DB Alternating Box Step-ups (2) 50/35# 20″
40/32 Cal Ski
WOD Notes: Use the same weights for step-ups/devil presses. For the step-ups, you must hold DB on your shoulders & stand up all the way on each rep. The goal for each segment is to take about 2-2:30 min, so you’re looking at a 11-14 min WOD.
Assistance
Weighted Plank – 5 sets: 1 min on / 1 min off
7/13/2019 – WOD
Conditioning (35 min cap)
2 Rounds For Time (with a partner)
30 Squat Cleans 165/105#
400m Run
40 Push Jerks 165/105#
400m Run
8 Rope Climbs 20ft
400m Run
WOD Notes: BB weight should be around 55-60% of SC/PJ. You can split up work as needed. RC scale = 12-15ft or 3 pulleys/RC. Each segment should be around 2 minutes, so you should be around 12-14 min rounds.
7/12/2019 – WOD
Strength/Conditioning
Make-up/Skill Day!
7/11/2019 – WOD
Strength
a) Deadlift – 5×4 @ 75-80% (use a little heavier than last wk)
b) Isometric DL hold – 2×15 sec @ 60%
Conditioning
10 Min Running Clock – 3 Rounds
100 Double Unders
25/20 Cal Assault Bike
—Then with remaining time left Max Dball over Shoulder 125/80#
WOD Notes: Score = total Dball reps. You should be able to have 60-90 secs to get as many reps as possible on the Dball. DU scale = 50-75 DU or 200 singles (should take around 60-75 sec). You should be able to pedal the bike fast, since the DU shouldn’t be too taxing.
Assistance
L-Sit/Tuck (pegboard) – Flutter your feet/knees. Accumulate 3 minutes
7/10/2019 – WOD
Strength
3 Position Snatch – Floor + Below Knee + Above Knee
—6 sets @ 70-85%. 1 Set every 2 minutes.
Conditioning
For Time
15 Power Snatches 135/95#
20 DB Bench Press 60/40#’s
30/23 Cal Row
12 Power Snatches 155/105#
20 DB Bench Press 60/40#s
30/23 Cal Row
9 Power Snatches 185/125#
20 DB Bench Press 60/40#’s
30/23 Cal Row
WOD Notes: PS weight = 60%/70%/80% by rd. You should be able to touch n go a few reps on the first BB then do quick singles on the 2nd/3rd BB. DB Bench Press should be a little lighter than normal to where you can do 20 unbroken the first 2 rounds.
Assistance
GHD Sit-ups – 4 sets: (10 reps + 20 sec hold + 10 reps)
7/9/2019 – WOD
Strength
Back Squat – 5×5 (2 pause + 3 normal) @ 75-80%
Conditioning
5 Rounds (interval style)
15 Unbroken Wall Balls 30/20# to 10/9ft
10 T2B (RX+ = 15)
150m Sled Drag 90/50#
—rest 1 min between rounds
WOD Notes: Pick a WB to where you can go unbroken every rd! T2B scale = toe through rings or knee above hips. You should be able to run with the sled as well but should feel somewhat heavy!. The sled drag is to the “Cantel” Sign. Subtract 4 minutes at the end.
Assistance
Hollow Rocks (banded) – 30 on / 30 off for 8 sets
