Author Archives: jordy

12/19/2016 – WOD

Strength
Back squat – 5×5 @ 82.5% (week 2)

Conditioning
5 Rounds For Time
10 Deadlift 255/175#
10 Burpee Box Jump Overs 24/20″
1 Rope Climb 20ft

WOD Notes: TD = 10-16 min (time cap 18 min). Use 55% of DL. Rc scale = 2 up/downs

12/17/2016 – WOD

Conditioning
20 Min AMRAP
25 Cal Row
20 Thrusters 95/65# 
15 GI Janes

WOD Notes: TD = 3-5 rounds. Thrusters should be light to where you can do them in 1-2 sets each round. GI Jane scale = 15 Burpees/15 ring rows. 

12/16/2016 – WOD

Strength
Back Squat – 5×5 @ 80%
—Same as Monday

Conditioning
Make-up/Skill Day!

Assistance Work
a) 3×12 GHD Hip Extensions (weighted)
b) Strict C2B Pull-ups – Accumulate 40 reps in least amount of sets

12/15/2016 – WOD

Strength
Halting Snatch – 7×2 @ 80%
—Slow pull off the floor + pause at knee for a sec

Conditioning
10 Min AMRAP
3 Touch n go Power Snatches 135/95#
7 C2B Pull-ups
25 Double Unders

WOD Notes: TD = 8-11 rounds. If you don’t feel comfortable linking the snatches, you may do quick singles (60% of 1RM pwr snatch). C2B scale = 6 chin over bar or 6 ring rows. DU scale = 40 singles.

12/14/2016 – WOD

Strength
Full Clean + Hang Sq Clean + Front Squat + Split Jerk – 5 sets @ 70-85%
—Work up to a heavy complex by the 5th set

Conditioning
For Time
100/85 Cal Row
100 Wall Balls 20/14# To 10ft target
30 Power Cleans 165/105#

WOD Notes: TD = 13-19 min (time cap 23 min). PC = 55% of 1RM. You should aim to do at least sets of 10 on wall balls with quick rest between sets. Power cleans should be quick singles.

Midline Assistance
Tabata Plank (advanced = use a weight)

12/13/2016 – WOD

Strength
Bench Press – 5×5 @ 80%

Conditioning
6 Rounds For Time
6 Front Rack Lunges 205/135#
6 Push Jerks 205/135#
12 Bar Facing Burpees

WOD Notes: TD = 12-18 minutes (20 min cap). Barbell weight should feel heavy right from the start. You should be able to do all 6 lunges + 6 jerks unbroken the first round. During the later rounds, you should drop the bar after the 6 lunges, rest for 5-10 seconds, then do all 6 jerks in a row.

Midline Assistance
Tabata Hollow Rock

12/12/2016 – WOD

Strength
Back squat – 5×5 @ 80%

Conditioning
2 rounds
18 toes to bar
9 dball over shoulder (100/80)
12 toes to bar
6 dball over shoulder
6 toes to bar
3 dball over shoulder
—Rest 3 minutes between rounds

Assistance
3x max effort support hold (ring or matador)

WOD Notes: Go all out each round. Go for big sets of toes to bar.

12/10/2016 – WOD 

Conditioning 
8min AMRAP
– 25 Wall Balls 20/14#
– 10 Right arm DB Snatches 70/55#
– 10 Left arm DB Snatches 70/55#
—Rest 3min 
Then repeat a second time, continuing where you left off.
*Score is total rounds between the two AMRAP’s.

Reminder – check in for the in-house weightlifting meet starts at 11am! Come out and cheer for your fellow Ragers!!

12/9/2016 – WOD

Strength
Find 1rm front squat

12/8/2016 – WOD

Strength
Find 1rm snatch (unless you are competing on Saturday)