Conditioning
3 Rounds For Time
20 KB Swings 70/53#
20 Goblet Squats 70/53#
20 Burpee Box Jump Overs 24/20″
20 C2B pull-ups
Run 400m
WOD Notes: TD = 20-25 min. You may scale pull-ups to chin over bar. Use same KB for swings and squats.
Rage Bike outing!
Strength
Front Squat – 1×10 @ 70%, 1×8 @ 75%, 1×6 @ 80%, 1×4 @ 85%, 1×2 @ 90%
Conditioning
Make-up / Skill Day!
Reminder: Rager Bike Outing is tomorow! Everyone will be meeting at Appalachian Brewing Company in Collegeville at 6pm.
Strength
Bench Press – 1×10 @ 70%, 1×8 @ 75%, 1×6 @ 80%, 1×4 @ 85%, 1×2 @ 90%
Conditioning
For Time
15 Deadlifts 275/175#
12 Strict HSPU (6″/no deficit)
40 cal row
12 Deadlifts
9 Strict HSPU
30 cal row
9 Deadlifts
6 Strict HSPU
20 cal row
Extra Work
4×8 Strict C2B Pull-ups
WOD Notes: TD = 11-16 minutes. DL weight is around 60% of 1RM. You should be able to touch n go majority of the DL, but make sure to stay in good position each rep. HSPU height is (3) 45# plates on each side for men & level for women. Scaling = kipping, 2x HR Push-ups (only if you can stay strict), or burpees. 
Sunset at Rage
Strength
2 Hang Snatch every 90 sec for 9 minutes
—7 sets. Start @ 70% & work up to a heavy double
Conditioning
15 Min AMRAP
50 Double Unders
25 Wall Balls 20/14#
15 T2B
10 Pistols (alternating) 50/25# DB
7 Bar or Ring Muscle-Ups
WOD Notes: Aim for 3-4 rounds (each round is scored as 107 reps, even if you scale 1 or 2 movements). Scaling for DU = 100 singles. Scaling for T2B = knee above hips. Scaling for pistols = non weighted or walking lunge with mod heavy DB. Scaling for Bar MU = Banded bar MU or 10 Cal Ski Erg.
Strength
Full Clean + Push Jerk – 1 EMOM For 8 minutes
—Start @ 80% & work up to a heavy single
Conditioning
For Time
20 Power Cleans 205/125#
75 Burpees
20 Push Jerks 205/125#
Run 1200m
WOD Notes: TD = 15-20 minutes. BB weight is around 70% of either PC or PJ (use same weight for both movements). 
Clayton & Ally post WOD
Strength
Back Squat – 1×10 @ 70%, 1×8 @ 75%, 1×6 @ 80%, 1×4 @ 85%, 1×2 @ 90%
Conditioning
3 Rounds For Time
10 Overhead Squats 175/115#
20 Box Jumps 24/20″
30 Cal Row
Extra Work
20 Tire Flips For Time
WOD Notes: TD = 8-13 minutes. OHS weight is 60% of 1RM (should be able to do all 10 unbroken, but last round should be difficult). 
Conditioning
3 Rounds For Time
10 Power Snatches 135/95#
15 C2B Pull-ups
20 Lateral Burpees over Bar
200m Sled Drag 100/60#
WOD Notes: TD = 15-20 minutes. You should be able to touch n go the snatches especially on the first round. You may scale to chin over bar pull-ups.
Kolby, Bethany, Kurt, Tim, Jackie, Jordy at CF Games
Strength
Front Squat – 3×8 @ 65%, 70%, 75%
Conditioning
Make-Up / Skill Day! If you didn’t miss a day you can do this WOD:
8 Rounds (interval style)
10 Cal Ski Erg
60ft Prowler Push (heavy)
—Rest 90 sec between rounds
WOD Notes: Each round is 95%+ effort & should take around 60 seconds. Prowler weight should be anywhere from 250-500#. Fast transitions from the ski erg to the prowler! You should be holding 1000+cal/hr (female), 1500+cal/hr (male). Make sure to work with someone who is pushing the same weight on prowler & spread out 1 min apart.
Strength
a) Bench Press – 3×10 @ 70-75%
b) Strict C2B Pull-ups (close grip) – 3×10 (use weight if 10 is too easy)
Conditioning
For Time
100 Double Unders
30 Thrusters 95/65#
20 Ring Muscle-Ups
30 Thrusters 95/65#
100 Double Unders
Scale #1 – 2 Rounds
50 DU
15 Thrusters
3-5 Ring MU
15 Thrusters
3-5 Ring MU
Scale #2
100 DU or 200 Singles
30 Thrusters
30 GI Janes
30 Thrusters
100 DU or 200 Singles
WOD Notes: TD = 8-13 minutes. Scale #1 = Athletes who have Ring MU, but 20 is too many in a row to where you will lose intensity (so it’s broken up into 2 rounds). Scale #2 = Those who don’t have MU yet.
Strength
7 sets (1 Pwr Snatch + 1 Sq Snatch) —Start @ 75% & work up to heavy complex
—Try to PR your power snatch, since we haven’t tested this in awhile.
Conditioning
4 Rounds For Time
10 DB Squat Snatch (alternating) 80/50#
10 DB Overhead Walking Lunges 80/50#
2 Rope Climb 20ft
400m Run
WOD Notes: TD = 13-17 minutes. If you lack OH mobility, you may scale to DB power snatches (we normally do these). DO NOT drop the DB from overhead please! Scaling for RC = climb to 15ft, 2 laps sled pull with arms, or 10 strict pull-ups.
