Author Archives: jordy

3/12/2018 – WOD

By WOD

Strength
a) Back Squat – 6×4 @ 80-82% (Pause in the bottom on every rep)
b) One Arm High Pulls – 4×7 (focus on slow eccentric)

Conditioning
15 Min AMRAP
12 Burpees
42ft One Arm (right) DB Overhead Lunges 50/35/20#
10 C2B Pull-ups
42ft One Arm (left) DB Overhead Lunges 50/35/20#

WOD Notes: TD = 5-8 rd. The WOD will start with everyone down by the rowers. You will do 12 burpees, then lunge 7 mats towards the rig, do 10 C2B PU, then lunge back to the starting position. You do not have to jump (leave the ground) for the burpees, since we just did 18.3. Focus on keeping front chin vertical on the lunges & locking out arm while gluing it to your ear when it’s overhead. C2b scale = chin over bar or ring rows. Some athletes are doing 18.3 tomorrow, so classes will lunge 3.5 mats twice each round to stay away from the rig.

Assistance
a) Strict Chin-ups – 10×3 (heavy), accumulate 30 reps (if you can’t use weight), or 10 negatives
b) Weighted Plank: 10 sets: 3o on / 30 off (heavier than last week)

3/10/2018 – WOD

By WOD

Conditioning
Open WOD 18.3
2 Rounds For Time:
100 double-unders
20 overhead squats 115/75#/55#
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches 50/35#/20#
100 double-unders
12 bar muscle-ups

Time cap: 14 minutes

WOD Notes: First heat will start at 8:20am. Remember you are responsible for warming up on your own. Make sure to warm-up your shoulders and calves as these will get taxed the most. Good luck to everyone who is competing today!

3/8/2018 – WOD

By WOD

Strength
Snatch – 10 min running clock: 4 EMOM for 6 minutes (24 total reps) @ 75% of PS, then work up to 90% for the remaining 4 minutes.
—2 PS + 2 full snatch

Conditioning (17 min cap)
3 Rounds For Time
30 Wall Balls 20/14# to 10/9ft
20 T2B
30/23 Cal Row

WOD Notes: TD = 10-15 min. T2B scale = 20 V-ups. WB should be unbroken every round or broken up just once!

Assistance
a) Glute Ham Raise (banded) Or GHD Hip Extension (weighted) – 4×10 (work on slow eccentric)
b) Banded Lat Pulldown – 4×20
c) GHD Sit-ups – 4×15 (3 sec count down + 3 sec count up)

REMINDER: Open WOD 18.3 gets announced tonight at 8pm. Come hang out at Rage for the Live Announcement!

3/7/2018 – WOD

By WOD

***Update: Open Gym 4-6pm

Conditioning (if you have access to a rower)
Row 5k for time
—every 1k stop & do 20 burpees over the erg

WOD Notes: TD = 24-28 min. You will do 4×20 burpees throughout the WOD.

3/6/2018 – WOD

By WOD

Strength
a) Bench Press – 5×5 @ 75-77% (1 sec pause on chest – heavier than last wk)
b) Hollow Rocks – 5 sets: 45-70 sec
—Superset a & b together

Conditioning
12 Min AMRAP
8 Deadlifts 245/165#
5 Ring Muscle-ups (5 Bar MU – even rounds)
40 Double Unders
—rest 1 min after 12 min amrap then
Ski Erg: 5 Min AMRAP of 3o on / 30 off for max cals (with a partner)

WOD Notes: TD = 5-7 rd. 80-130 cals. DL = 50% of 1RM. MU scale = do 2-3 reps / round or 6 GI Janes. DU scale = 20 DU or 70 singles.

3/5/2018 – WOD

By WOD

Strength
a) Back Squat –  5×5 @ 75-80% (Pause in the bottom on every rep)
b) One Arm High Pulls – 4×12 (slow tempo on the way down)

Conditioning
15 Min AMRAP
10 Hang Power Cleans 135/95#
10 Front Rack Lunges 135/95#
10 Push Jerk 135/95#
25/20 Cal Bike

WOD Notes: TD = 4-5 rd. Barbell should feel very light to where you can do all 30 reps unbroken the first round, but you will have to break it up every round after that. Heats will stagger 90 sec apart with advanced athletes going first.

Assistance
a) Strict C2B Pull-ups (supinated grip) – 5×12 or accumulate 60 reps. Scale = 20 negatives
b) Weighted Plank: 8 sets: 45 sec on/ 45 sec off (heavier than last wk)

3/3/2018 – WOD

By WOD

Conditioning
“Open WOD 18.2/18.2A”
12 Min Running Clock
1-10 reps of:
DB Squats 50/35# (35-20# masters)
Bar Facing Burpees
—When finished you have remaining time to establish:
1RM Clean

WOD Notes: Good luck to everyone competing today. Please make sure to check this blog in the morning for any updates with the power at Rage! We may have to push back the heat times, so stay tuned!