9/23/2016 – WOD
Strength
Front Squat – 4×5 @ 75%
—3 sec count down + 1 sec pause in bottom
Conditioning
Make-up/Skill Day!
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!
