Author Archives: jordy

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!

9/12/2016 – WOD

Strength
Back Squat – Work up to a max for the day, then do 1×7 @ 85%, 1×7 @ 75%

Conditioning
For Time
1 Rope Climb 20ft
9 Hang Squat Clean @ 60%
50 Double Unders
2 Rope Climbs 20ft
12 Hang Squat Clean @ 60%
75 Double Unders
3 Rope Climbs 20ft
15 Hang Squat Clean @ 60%
100 Double Unders

WOD Notes: TD = 11-17 minutes. RC scale = 2 up/downs per RC, 7 ring rows per RC, or 1 lap sled pull per RC. HSC should be broken up in 2 sets the first & 2nd round and maybe 3 sets the 3rd round. It shouldn’t be too light to where you can do all 12 & 15 reps unbroken. DU scale = 80/120/160 singles by round.

9/11/2016 – WOD 

Open Gym: 10-1pm

9/10/2016 – WOD

Conditioning
2 Rounds For Time
10 (1 pwr snatch + 2 ohs) 145/100#
20 Box Jumps 30/24″
30 KB Swings 70/53#
40 Burpees
800m Run

WOD Notes: TD = 20-30 minutes. Use about 50% of your ohs. If you can’t get depth on the ohs, you can do 10 power snatches in a row + 20 front squats. Box Jumps should be a little higher than normal. 

Reminder: Rage will be open today at 8am for open gym. Please try to clean up before the 9am class!

9/9/2016 – WOD

Strength 
Front Squat – Work up to a heavy single (95%), then do 1×7 @ 82% & 2×7 @ 70%
—Use a little heavier than last week for the 1×7. The 2×7 sets should feel light

Conditioning
Make-up/Skill Day!

Reminder: Rage will be open at 8am again on Saturday, with a normal schedule.

9/8/2016 – WOD

Strength
Full Snatch + Hang Snatch
—2@80%, 2@85%, 1@90%, 1@95%

Conditioning
4 Rounds For Time
8 Reverse Front Rack Lunges @ (60% of Front Squat)
15 C2B Pull-ups
400m Run

WOD Notes: TD = 11-17 minutes. Lunge weight should feel heavy for 8 reps, which you should be able to do all 8 steps without dropping bar. C2B Scale = 10/round or you can do chin over bar. You should be able to hold roughly the same pace each round, which the last run should be the fastest!

9/7/2016 – WOD

Strength
Full Clean + Push Jerk + Split Jerk
—6 sets. Start @ 75% & work up to a heavy complex.

Conditioning
5 Rounds For Time
15 T2B
12 Thrusters 115/75#
9 Deficit HSPU 6″

WOD Notes: TD = 9-15 minutes. T2B scale = less reps on T2B (10/round), 15 knee above hips (if you can’t do any t2b), or 8 cal ski erg. Thrusters should be unbroken every round, which the 4th and 5th round should feel difficult. Deficit HSPU = 3 45# plates on each side of abmat. Scale the # of plates to keep intensity if you can’t knock out 9 HSPU in under 60 sec. Kipping is allowed for once! HSPU scale = 3 wall climbs, 9 HR Push-ups, or 9 burpees.

9/6/2016 – WOD

Strength
Back Squat – Work up to a heavy single (95%), then do 1×7 @ 82% & 2×7 @ 70%
—Use a little heavier than last week for the 1×7. The 2×7 sets should feel light.

Conditioning
100 Bar Facing Burpees For Time
***Top of every minute you must do 4 deadlifts @ 62%

WOD Notes: TD = 8-15 minutes. The WOD starts with 4 deadlifts! You must jump & land over the bar on 2 feet if you want the WOD to be RX’d. If you have a hard time jumping over bar pick a seam where 2 mats meet & jump over that. Work on setting up properly before each DL.

9/5/2016 – Labor Day Partner WOD

Conditioning
For Time (with a partner)
1 Mile Run with 30/20# ball
60 Clean n Jerks 185/125#
150 Wall Balls 30/20# to 10ft target
2k Row (partner must do 5-8 strict c2b pull-ups + 20 hollow rocks)

WOD Notes: TD = 25-35 minutes. You will have one ball between you & your partner. You may switch as many times as you’d like, but you must run together. I’d recommend the better runner to carry the ball longer. Cnj weight should be around 60%. Wall Balls you must switch every 10 reps (last set should be 5 each). The 2k row must be broken up into 4×500’s, which they should be all out! The partner that is resting must do 5-8 strict c2b pull-ups or 10 ring rows + 20 hollow rocks while the other partner rows. You will end up just doing 2 sets of this.

9/4/2016 – WOD 

Open Gym: 12-3pm