Author Archives: jordy

9/22/2016 – WOD

Strength
Snatch – Work up to a heavy 3RM in 5 sets, starting at 70%.
—You may do 3 quick singles or touch n go all 3 reps.

Conditioning
For Time
1 Legless Rope Climb 15ft (sub: climb w/ legs)
15 T2B
250m Run
2 Legless Rope Climb 15ft
20 T2B
400m Run
3 Legless Rope Climb 15ft
25 T2B
800m Run

WOD Notes: TD = 10-16 minutes. Legless scale = climb with legs, 2 up downs/rc, or 1 lap sled pull with arms. You may scale T2B to 10/15/20 by round or do hollow rocks (15/20/25 by round).

9/21/2016 – WOD

Strength
Clean (full) – Work up to a 3RM in 4 sets.
—Start @ 75%. You may touch n go or do 3 singles each set.

Conditioning
5 Rounds (interval style)
5 (pwr clean + sq clean) @ 65% of sq clean
15 Bar Facing Burpees
30/25 Cal Row
—Rest 90 sec between rounds. Score = total time minus 6 minutes.

WOD Notes: TD = 3-5 min/round. You must touch n go the pwr clean & sq clean for each rep. You will do that 5 times each round. Each round is 95%+ effort, so don’t hold back since there is built in rest time. Girls will row 25 cal instead of 30.

9/20/2016 – WOD

Strength
Split Jerk – Quickly work up to a heavy single (95%), then do 4×5 Push Press @ 80%

Conditioning
10 Rounds For Time
6 DB Snatches (alternating) 70/45#
8 C2B Pull-ups
30 Double Unders

WOD Notes: TD = 8-15 minutes. DB snatches should be light to where you can muscle snatch most of the reps. C2b scale = chin over bar pull-ups or ring rows. You may also scale # of PU to 5 each round so that you can keep moving throughout WOD. DU scale = 50 singles or 15 DU.

Kurt – Repping through snatches

9/19/2016 – WOD

Strength 
Back Squat – 4×5 @ 75%
—3 sec count down + 2 sec pause in bottom

Conditioning 
150 Wall Balls For Time 30/20# To 10/9ft 
*Top of the minute do 5 Hang Power Cleans @ 65%

WOD Notes: Time cap is 20 minutes. TD = 12-20 min. Use a ball where you can string 10 in a row minimum. Do not try to RX the WOD if you think you can’t average 8-10 reps per minute with the heavier ball. HPC should be unbroken and shouldn’t be too difficult in the beginning. 

2016 RuFit Competition

9/18/2016 – WOD 

Closed!

9/17/2016 – WOD

Conditioning
20 Min Running Clock
“3 Rounds”
15 Thrusters 115/75#
15 GI Janes
400m Run
*Row for max meters with remaining time left in the 20 minutes. Score = total meters on the rower. 

WOD Notes: TD = Finish the WOD and accumulate 200-1500m on the rower. Thruster weight should be relatively light to where you can do 15 unbroken every round. GI Janes should be done on a bar that’s above your reach but you may scale the height by using a lower bar to help with the pull-ups.

Reminder: Rage is open at 8am with a normal schedule.

9/16/2016 – WOD 

Strength 
Front Squat – Work up to a max for the day, then do 1×7 @ 82%, 1×7 @ 75%

Conditioning 
Make-up/Skill Day!

9/15/2016 – WOD

Strength
Low Hang Snatch – 7×1
—Start at 75% & work up to a heavy single

Conditioning
10 Rounds For Time
10 Wall Balls 30/20# to 10/9ft
8 T2B
2 Power Snatches 175/115#

WOD Notes: TD = 10-16 minutes. PS = 80% of 1RM. Snatches can be 2 quick singles or touch n go. Wall balls should be unbroken every round. T2b scale = 8 knee above hips, 8 sit-ups, or 5 cal ski erg.

9/14/2016 – WOD

Strength
Low Hang Clean + Split Jerk – 6 sets
—Start @ 75% @ work up to a max for the day. Deadlift the weight up first, then lower until the bar is just below the knee.

Conditioning
3 Rounds (interval style)
12 Push Press @ 65%
15 C2B Pull-ups (Rx+ = 20)
200m Sled Drag 90/45#
400m Run
—Rest 2 minutes between rounds

WOD Notes: TD = 4-7 min/round. Each round is 100% ALL OUT, so do not pace the first round. Record 3 separate times on the whiteboard. Your first round should be the fastest! C2B scale = chin over bar or 15 ring rows. You should be able to have a slow jog on the sled drag. 200m = next parking lot entrance & back into Rage. NO jerks allowed in the WOD!

9/13/2016 – WOD

Strength
Bench Press (close grip) – 5×5 @ 80%
—Grip width should be where you press from

Conditioning
150/125 Cal Row For Time
*Top of every minute you must do 6 burpees over rower

WOD Notes: TD = 9-16 minutes. WOD starts with 6 burpees. 20 min cap. Girls will row 125 calories. You must jump over rower for it to be RX. Quick transitions are important in this WOD, so DO NOT tighten the straps on the rower each time you get on, it will waste too much time.

There’s a new cleaning crew at Rage!