Conditioning
For Time
30 Thrusters 135/95#
20 Lateral Burpees over Bar
400m Run
30 DB Snatches 80/50#
20 Lateral Burpees over Bar
400m Run
30 Overhead Lunges 135/95#
20 Lateral Burpees over Bar
400m Run
WOD Notes: TD = 17-23 minutes. Thrusters should be done in 3-5 sets, so they should be a little heavier than normal. Scaling for OH lunges is front rack lunges. You should be able to do these in 2-3 sets.
Strength
Front Squat – 8×2 @ 85-87%
—3 sec count down + 1 sec pause in bottom
Conditioning
Make-up/Skill Day!
Strength
Snatch – Work up to 90% of 1RM, then do 3 EMOM for 7 minutes @ 80% (21 reps)
Conditioning
2 Rounds For Time
250m Sled Drag 100/60#
90ft Handstand Walk (sub: 6 wall climbs)
3 Legless Rope Climb 15ft (sub: climb w/ legs)
50/40 Cal Row
WOD Notes: TD = 16-22 minutes. Sled Drag should be a fast walk on the way to the fire hydrant and a slow jog on the way back. Handstand walk is the length of 5 mats (3x). The sub is 3-6 wall climbs or 30-40 shoulder taps with feet elevated on a box in a pike position. Legless scale = climb with legs or 6 up/downs. Girls will row 40 cals each round.
Strength
Deadlift – 15 min to work up to a heavy single
—Focus on staying tight while driving through the floor. Stop, once you feel like you’re losing form.
Conditioning
3 Rounds For Time
10 Power Clean 185/125#
20 T2B
10 Front Squat 185/125#
60 Double Unders
10 Push Jerk 185/125#
WOD Notes: TD = 12-18 minutes. Barbell weight is around 62-65% of PC or PJ. You should be doing quick singles on the PC. Front squats/Jerks should be unbroken, but should feel heavy by the 10th rep. T2B scale = 10-15 reps, 40 hollow rocks, or 10 cal ski erg. DU scale = 30 DU or 100 singles. REMINDER: The weights that touch the floor must weigh more than the empty barbell!!
Katie – 270# DL!
Strength
Bench Press – Work up to a heavy single, 6×4 @ 85%
Conditioning
8 Rounds For Time
10 Burpees
10 C2B Pull-ups
200m Run
WOD Notes: TD = 13-19 minutes. If you aren’t proficient as pull-ups (can’t link 15+ pullups in a row), you should scale the reps down to 6-8/round. This is a WOD where you should be able to maintain the same pace each round. The run is up to the first curb of the next parking lot entrance. You should be able to run fairly fast each round!
Lauren – Repping through pull-ups
Strength
Back Squat – 8×2 @ 87%
—3 sec count down + 1 sec pause in bottom
Conditioning
5 Rounds For Time
21 Wall Balls 30/20# to 10/9ft target
15 KB Swings 70/53#
9 Box Jumps 30/24″
WOD Notes: TD = 10-16 minutes. No step-ups allowed, unless you physically can’t jump. Box jump height should be higher than normal, but scale accordingly if the Rx height is too high. Wall balls should be unbroken the first set and done in no more than 2 sets in the later rounds. KB swings should be unbroken every round!
Rage crew at the Lumber Games!
Open Gym: 10-1pm
Conditioning
5 Rounds For Time
5 Power Snatches 115/75#
7 Overhead Squats 115/75#
9 Thrusters 115/75#
12 Bar Facing Burpees
Run 250m
WOD Notes: TD = 17-23 minutes. The 5 snatches + OHS should be unbroken without putting the bar down. The only time you should put the bar down is after the 7 OHS. The thrusters should be unbroken as well, so choose a weight where you can do this. If you can’t OHS because of mobility do back squats.
***Rage will open today at 8am!***
Strength
Front Squat – 6×3 @ 82-85%
—3 sec count down + 1 sec pause in bottom
Conditioning
Make-up/Skill Day!
Strength
Hang Pwr Snatch + Hang Sq Snatch – 7 sets @ 70-85% of full snatch
Conditioning
3 Rounds For Time
15 Strict HSPU
25 T2B
75 Double Unders
600m Run
WOD Notes: TD = 13-19 minutes. Strict HSPU scale = kipping (if you can do hspu) or 15 DB shoulder presses (should be challenging for 15 reps). T2B scale = 15 reps/round, 40 hollow rocks, or 12 cal ski. DU scale = 150 singles. The run is to the sewer as you go around the turn between the “eggs sign” & dead end.
