Author Archives: jordy

8/20/2016 – WOD

Conditioning
20 Min AMRAP
3 Deadlifts @ 55%
3 Bar Facing Burpees
3 C2B Pull-ups
3 Wall Balls 30/20# to 10ft
6 Deadlifts @ 55%
6 Bar Facing Burpees
6 C2B Pull-ups
6 Wall Balls 30/20# to 10ft
***Continue to add 3 reps each round for each movement. If you complete the entire round of 15, start back over with 3. Score = total reps.

WOD Notes: TD = Completing one round + getting deep into the 2nd round. One round = completing all 15 reps of each movement. DL should be light to where you can pick the bar up without resting too much after the wall balls. Should be able to touch n go a lot of the reps. Wall balls should be heavier than normal. C2B scale = chin over bar or ring rows.


8/19/2016 – WOD

Strength
Front Squat – 4×7 @ 75%

Conditioning
Make-up/Skill Day!

Reminder: Rage will open tomorrow at 8am. If you come at 8am to workout, please finish & clean up before the 9am class starts, thanks!

8/18/2016 – WOD

Strength
Snatch (full) – 10 Reps. (3 @ 80%, 2 @ 85%, 5 @ 90%)
—Goal is to hit all 5 lifts at 90%.

Conditioning
10 Rounds For Time
6 Hang Power Snatch 115/75#
4 Ring Muscle-Ups or 6 GI Janes

WOD Notes: TD = 7-15 minutes. This WOD will be on the longer side if you do GI Janes. HPS should be light to where you can string 6 in a row every round easily. You may scale  MU to 2-3 reps/round if necessary (should be unbroken).


8/17/2016 – WOD

Strength
Clean (pause at 1 inch off floor) – 7 reps @ 75-90%
—Focus on driving through floor with legs while keeping back tight. Should have all good lifts.

Conditioning
3 Rounds For Time
7 Squat Cleans @ 70%
25 T2B
100m Sled Drag 100/50#
400m Run

WOD Notes: TD = 16-22 minutes. If you aren’t proficient at T2B (have trouble linking 10 in a row), scale the reps down to 15-20/round. You may also do 25 sit-ups or 8 cal ski erg. Sled Drag should be a fast walk up to the “Marcor” Sign and back with a slog jog. Try to hold a 6-7 min round pace to stay within TD.


8/16/2016 – WOD

Strength
Push Jerk – Work up to a heavy single, then do 3×5 strict press @ 80%

Conditioning
5 Rounds (interval style)
8 Push Jerk @ 70%
50 Double Unders
25 Cal Row
—Rest 90 secs between rounds. Score = total time minus 6 minutes.

WOD Notes: TD = 2-3 min/round. PJ weight should be HEAVY for 8 reps, but not too difficult to where you are failing. DU scale = 90 singles or 25 DU. Rowing should be done at 95%+ effort, since you have rest between each round.


Cole – Practicing push jerks

8/15/2016 – WOD

Strength
Back Squat – 4×7 @ 75%

Conditioning
6 Rounds For Time
1 Legless Rope Climb 18ft OR Climb with legs 20ft
15 KB Swings 70/53#
15 Burpees

WOD Notes: TD = 12-18 minutes. RC scale = 1 lap sled pull with arms only or 3 up/downs (focus on keeping hips in line with your body). KB swings should be unbroken every round & burpees should be maintained at a slow, steady pace.

Mobility Doc Classic – Diana, Dianne, Coach Ross, Ally, Shannon



8/13/2016 – WOD

Conditioning 
10 Rounds For Time
30 Double Unders
8 T2B
6 Overhead Squats 135/95#
—Rest 5 minutes
20 Ring Muscle-ups 
OR
20 GI Janes For Time (use bar above reach)

WOD Notes: TD = 10-15 minutes. DU scale = 50 singles. T2B scale = knee above hips or 10 sit-ups. OHS weight is between 45-50% of max.