***Rage will close at 6:30pm today***
Strength
Back Squat – 1×5 @ 75%, 1×5 @ 80%, 1×5 @ 85%, 1×2 @ 90%, 1×1 @ 95%, 1×1 @ 100%
Conditioning
Make-up/Skill Day!
Assistance
a) L-Sit/tuck (Pegboard) – 10×30 sec (rest 90 sec between)
b) Banded Sandbag Bear Hug Walk– 5×60 sec
—Stand on a band and loop it around shoulders
Strength
Snatch (Full) – 15 min to work up to a heavy single
Conditioning
4 Rounds For Time
8 DB Burpee Box Step Overs 45/35# (24/20”)
15 T2B (RX+ = 20)
25/20 Cal Row
WOD Notes: TD = 12-18 min. You may use a lower box than the prescribed height if you don’t have long legs. 8 reps of the box step overs should take about 1 min each round. Try to alternate which leg you step up and over with. You may also use KB if you have limited hamstring flexibility.
Assistance
a) DB Bench Press – 4×10 (heavy)
b) DB Reverse Fly – 3×10
c) One Arm Farmers Carry – 2x100m (100m each arm – use 30% of DL)
—Use straps if you have them. Walk to Marcor Sign with right arm, then switch.
Strength
Clean n Jerk (full) – 15 Min to Find a 1RM
Conditioning
5 Rounds For Time
6 DBall Over Shoulder 150/100#
250m Run
—Rest 2 minutes then…
50/40 Cal Ski Erg For Time (you may do 100/80 with a partner)
WOD Notes: TD = 8-14 min / 2-3 min for Ski. If you partner up for the ski, switch every 10 cals & make sure you are sprinting!
Assistance
a) Bulgarian Split Squats (front rack) – 3×8 each leg (50% of FS – light)
—rest 60 sec between legs
b) DB Bent-over Rows – 3×12 (each arm – pause at top)
c) GHD Sit-ups (tempo 5 sec down for 10 reps + 10 fast) – 4×20
Strength
Push Press – 10×1 @ 90-100% (use rack)
—Work up to a new 1RM
Conditioning
10 Rounds For Time
1 Rope Climb 20ft
7 Thrusters 115/75#
30 Double Unders
WOD Notes: TD = 13-19 min. This WOD is similar to Open WOD 17.5, except thrusters are a little heavier and you have a RC each rd. RC scale = climb to 15/12ft or do 2 up/downs (strict hips in line with body). DU scale = 50 singles or 15 DU. Thrusters should be unbroken every round and shouldn’t feel too heavy.
Assistance
a) RDL (clean grip) – 3×10 @ 60% of DL (deload)
b) One Arm High Pulls – 3×10 (same weight as last wk)
c) Hollow Rocks – Tabata 10 rounds
Strength
Back Squat – 10×1 @ 94% (10 reps)
—Do 1 set every 1:15 min. Make a small jump compared to Friday
Conditioning
3 Rounds For Time
10 Power Snatches @ 65% (full snatch)
20 Bar Facing Burpees
40/35 Cal Bike (25/15 Assault)
WOD Notes: TD = 12-18 min. PS should be quick singles, but make sure you setup for each rep & focus on technique. If you did last Thursday’s WOD, they should be heavier than what you used % wise.
Assistance
a) Strict C2B Pull-ups – Accumulate 100 Reps in least amount of sets possible.
—Use weight if you can do 10+ strict unbroken. Scale = accumulate 25 negatives
b) Plank (weighted) – 10×30 sec (heavier than last wk)
—Rest 30 sec between sets
Open Gym: 11-1:30pm
Conditioning
Complete With a Partner For Time
250m Sled Drag 135/70#
400 Double Unders
50 Clean n Jerks (65%)
40 (4 Burpees + 1 Bar Muscle-up) or 80 GI Janes
250m Sled Drag 135/70#
WOD Notes: TD = 22-30 min. DU scale = 600 singles or 200 DU. You may work at the same time for DU. You should alternate back and forth for the CnJ. You don’t have to squat them. You may work at the same time for the burpee/bar mu complex & GI Janes. Some of you may have to do your burpees away from the rig, depending on the class size. Each partner will do 80 burpees + 20 bar MU or 40 GI Janes each.
Assistance
a) Glute Ham Raises or GHD Hip Extensions – 4×10 (slow tempo up & down)
b) One Arm Shoulder Press – 4×12 (each arm – heavy)
Strength
Back Squat – 9×2 @ 93% (18 reps)
—Do 1 set every 1:15 min. Make a small jump compared to Monday
Conditioning
Make-up/Skill Day!
Assistance
a) L-Sit/tuck (Pegboard) – 8×30 sec (rest 90 sec between)
b) Banded Sandbag Bear Hug Walk– 4×60 sec
—Stand on a band and loop it around shoulders
Strength
Snatch (full) – 1 rep every 1:00 for 10 sets @ 92% (10 reps)
—Make a small jump in weight compared to last week
Conditioning
3 Rounds For Time
12 Power Snatches 135/95#
15 C2B Pull-ups (Rx+ = 20)
400m Run
WOD Notes: 10-16 min. PS = should feel fairly light to where you can either do pretty quick singles or touch n go 3-5 reps at a time. C2B scale = chin over bar or ring rows.
Assistance
a) DB Bench Press – 4×12 (heavy)
b) One Arm Farmers Carry – 4x50m (50m each arm – use 40% of DL)
—Use straps if you have them.
Strength
Clean n Jerk (full) – 1 rep every 1:00 for 10 sets @ 92% (10 reps)
Conditioning
For Time
17 Dball over Shoulder 150/100#
6o Wall Balls 20/14# to 10ft
100/85 Cal Row
60 Wall Balls 20/14# to 10ft
17 Dball over Shoulder 150/100#
—Rest 5 minutes
3 Min AMRAP Ring Muscle-ups OR GI Janes
WOD Notes: TD = 15-21 min. Dball scale = less reps (8-12) with the Rx’d weight. WB should be done in large sets (10-25 at a time), so pick appropriate weight.
Assistance
a) Bulgarian Split Squats (front rack) – 3×8 each leg (60% of FS)
—rest 60 sec between legs
b) DB Bent-over Rows – 3×12 (each arm – pause at top)
c) GHD Sit-ups (tempo – 5 sec down) – 4×15
