a) Push Jerk (from rack) – 6×4 (75-85% – heavier than last wk)
b) Strict Pull-ups – 6×6-8 (advanced do C2B or use weight. Scale to 3-4 negatives)
—Superset a/b every 2:30
2 Min AMRAP x 10 (with partner)
6 Hang Power Cleans @ 75%
Max Cal Row
—rest 2 min between rds
WOD Notes: Partner B will stagger 2 minutes behind. You should be getting about 60-75 sec on the rower. HPC should feel heavy for 6 reps each round, but not feel quite like a 6 rep max. RX+ = 15 T2B. SC = 8 T2B. Score = total cals between you and your partner. DO NOT reset monitors.
Ring AB Roll-outs – 4×12
a) Back Squat – 5×5 (3 sec tempo) @ 75-82% (heavier than last wk)
b) DB Skull Crushers – 4×12 (heavy)
—Superset a/b every 3 minutes
Conditioning (17 min cap)
9 Devil Press 50/35# DB
60 Double Unders
10/8 Cal Assault (20/15 AD)
12 Devil Press 50/35# DB
90 Double Unders
20/15 Cal Assault (35/25 AD)
15 Devil Press 50/35# DB
120 Double Unders
30/20 Cal Assault (50/35 AD)
WOD Notes: You should be able to move through Devil Presses consistently all 3 rounds. DU scale = 30/45/60 by round or 2x singles. The goal is to get under the time cap, so scale accordingly!
a) One Arm High Pulls – 4×12 (each arm)
b) Weighted Plank – 10 sets of 30 on / 30 off (heavier than last wk)
Open WOD 19.3 has been announced.
10 Min CAP
200ft One Arm OH lunge 50/35# DB
50 DB Box Step-ups 50/35# DB
50 Strict HSPU
200ft Handstand Walk
*We will run heats every 15 minutes starting at 8:30am. A google sheet will be posted on the FB Rager group. If you’re not on FB, please let me know what heat you’d like to go in. Thanks!
Power Clean – 3 reps every minute for 10 sets
—Start @ 75% of PC max & work up to a few rds of 3 heavy cleans
Every 2 minutes for as long as possible (stop if you make 8 sets)
8 Front Rack Lunges (50% of Front Squat)
10/8 Cal Ski
—Add 1 rep every set to both movements until failure. Score = total reps
WOD Notes: This workout format is exactly like last Thursday. You will have a lot of rest in the beginning but it will get very hard quickly. You may bail out early and use as an active recovery day if you don’t want to end up having a sore butt from all the lunges.
Power Snatch – 3 reps every minute for 10 sets
—Start @ 75% of PS max & work up to a few rds of 3 heavy snatches
Conditioning (17 min cap)
3 Ring Muscle-ups (sub: 5 Ring Rows + 5 HR Push-ups)
5 Deadlifts @ 55%
7 Bar Facing Burpees
WOD Notes: Goal is to avg 60-90 sec/rd. You may do bar MU, but if you’re proficient at them do 4/rd. Deadlifts should be touch n go and feel moderately heavy.
GHD Sit-ups – 4 sets (10+10 sec hold+10+10 sec hold+5+10 sec hold)
Back Squat – 5×5 (5 sec tempo) @ 70-80%
—One set every 3 minutes
Conditioning (15 min cap)
Buy In: 50/40 Cal Row
10 DB Thrusters 50/35#
2 Rope Climbs (1 Legless 15ft + 1 w/Legs 15ft)
Buy Out: 50/40 Cal Row
WOD Notes: Thrusters should feel on the lighter side & should be unbroken each rd. RC Scale = both reps with legs to 15ft or 5 seated pulleys/rd.
30 Sec Hollow Rock + 30 sec Hold – 5 sets
—rest 1 min between
5 Push Jerks (from rack) every 90 secs for 6 sets @ 70-80%
—First set is 70%. Increase after that, but no heavier than 80%
13 Min AMRAP
30ft Handstand Walk or 3 Wall Climbs
12 KB Swings 70/53#
15/10 Cal Assault (30/20 Cal AD)
WOD Notes: RX+ = 60ft HS Walk. WC scale = 12-20 Shoulder Taps with foot elevated on box. Goal is to avg 2-2:30 min rounds.
a) One Arm High Pulls – 4×10 (each arm)
b) Weighted Plank – 10 sets of 30 on / 30 off
Open WOD 19.2
REMINDER: We are doing Open WOD 19.2 tomorrow (saturday). If you’re not on FB, please let me know what time you’d like to go in the morning. Heats start at 8:3oam and will go to 11:30am! 3.2.1…Rage!
Clean – 5×3 @ 70-85% (1 set every 2 min)
—Your choice between power or squat
Every 2 minutes for as long as possible
1o Burpees (under rig touch PU bar to finish)
10/8 Cal Row
—Add 1 rep every set until failure. Score = total cals.
WOD Notes: (Men) Rd 1 = 10/10. Rd 2 = 11/11. Rd 3 = 12/12, etc. (Women) Rd 1 = 10/8. Rd 2 = 11/9. Rd = 12/10. SC = starts with 8/8 or 8/6 if you’re a girl.
Dball March (hold ball in front) – 4×60 sec