Author Archives: jordy

3/27/2015 – WOD

Strength
Bench Press – 6×4
—Start @ 75% & work up to a 4RM

Conditioning
Make-Up Day!

—15.5 has been announced & there are no burpees in the 2015 Open! Can you believe that?? I would recommend doing 15.5 tomorrow if you can’t make it Saturday. Let’s try and get as many Ragers possible to do 15.5 this Saturday. I would like to get an updated group picture of all Rage members at some point Saturday. Let’s have fun with 15.5 as we close out the Open! We will run heats every 20 minutes starting at 9am!

3/26/2015 – WOD

Strength
Front Squat – 6×4
—Start @ 75% & work up to a 4RM

Conditioning
For Time
20 Wall Balls (unbroken) 30/20#
Run 250m
20 Wall Balls
Run 400m
20 Wall Balls
Run 400m
20 Wall Balls
Run 800m

WOD Notes: WB must be unbroken every round! Time domain for this WOD is 12-17 minutes. If you can’t run you may row the same distance each round.

  
Welcome Ben!

3/25/2015 – WOD

Strength
Snatch – 1 every 90 sec for 12 minutes (9 total lifts)
—Start @ 80% & work up to a heavy rep

Conditioning
5 Rounds For Time
10 DB Snatches (alternating) 70/45#
5 Ring Muscle-ups or 10 C2B Pull-ups
1 Rope Climb 20ft
—Rest 1 minute
1000m Row For Time

Assistance
4×6 RDL @ 60%+ of 1RM DL

WOD Notes: Time domain for this WOD is 10-15 minutes. You may scale the  MU reps to 2-3 each round, if 5 will take too long. Scaling for RC are 10 Slam Balls. DB weight should be light, so that you can get through them quickly. Record a separate time for the row on the whiteboard (should be within 20 seconds of PR). There’s lots of pulling today!  

3/24/2015 – WOD

Strength
Clean n Jerk – 1 every 90 sec for 12 minutes (9 total lifts)
—Start @ 80% & work up to a heavy rep

Conditioning
7 Rounds For Time
3 Clean n Jerk 225/145#
10 T2B
30 Double Unders

Midline
Tabata Sit-ups (weighted) – Anchor feet

WOD Notes: CnJ weight should be around 75% of 1RM. Scaling for T2B are 25 hollow rocks each round. Scaling for DU are 75 singles. Time domain for this WOD is 8-15 minutes.

 Gymnastics Clinic – Working that hollow position. 

3/23/2015 – WOD

Strength
Back Squat – 6×4
—Start @ 75% & work up to a 4RM

Conditioning
Buy In: 500m Row
21-15-9-6-3
Thrusters 115/75#
Burpee Box Jumps 24/20″
Buy Out: 500m Row

WOD Notes: This is somewhat of a prediction of 15.5. Thruster weight should be light enough to do all rounds unbroken. You must show full extension on top of the box before stepping/jumping off (these are not box overs). Time domain for this WOD is 10-15 minutes.  
Jarod looking good on his back squats!

3/21/2015 – WOD

Conditioning

“Open WOD 15.4”

8-minute AMRAP:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., following same pattern

M 185 lb.  F 125 lb.

3/20/2015 – WOD

Strength
Bench Press – 6×2 @ 85%+

Conditioning
Make-Up Day. You may also work on any skills you want to improve (HSPU are in 15.4).

Reminder: We will be running heats every 15 minutes starting at 9am this Saturday for Open WOD 15.4. Click here: Open WOD 15.4 for workout standards. Also, Gymnastics Seminar is 11-1pm this Sunday!

3/19/2015 – WOD

Strength
Front Squat – 6×2 @ 80%+ then do 1×5 Pause ( 70%)
—Start @ 80% @ work up to a heavy double

Conditioning
3 Rounds (interval style)
25 Wall Balls (unbroken) 30/20# to 10ft
1 Rope Climb 20ft
15 GI Janes
—Rest 2 minutes between rounds

Assistance
3×10 Strict C2B Pull-ups

WOD Notes: Score = total time – 4 minutes. Each round should take under 3 minutes so approach each one as a sprint! You should be sprinting on the GI Janes & use a bar that is just out of your reach. You may jump right into the pull-up or may swing with a kip. Use a ball that will challenge you for 25 unbroken reps each round.



7 PM class watching the 15.4 live announcement!

3/18/2015 – WOD

Strength
Snatch – 15 Min to Work up to a 2RM Touch n Go
—Try to get 5 sets @ 80%+

Conditioning
15 Min AMRAP
50 Cal Row
40 Burpees
30 DB Snatch (alternating) 70/45#
20 HSPU (10 Strict/10 kipping – no deficit)

WOD Notes: The goal is to get through 1 round + 50 cal row on the 2nd round. Anyone who completes 2 full rounds will receive a prize (Rx or Scaled). Scaling for HSPU are 20 DB Push Presses with same weight as snatches. This will be the last tough WOD before Open WOD 15.4.

Reminder: Gymnastics seminar (March 22nd) sign-up sheets are on my desk. Please try to pay the $20 as soon as you can once you are signed up!

3/17/2015 – WOD

Strength
BB Complex – (1 Pwr Clean + 1 Push Press + 1 Push Jerk + 1 Split Jerk)
—Do 1 complex every 2 minutes for 10 minutes. Start @ 75% of 1RM CnJ

Conditioning
12 Min AMRAP
5 Power Clean 175/115#
10 T2B
15 Box Jump Overs 24/20″

Midline
6×30 sec weighted GHD Sit-up Hold (rest no more than 1 min between sets)

WOD Notes: PC weight is 60% of 1RM. Goal is to get 5+ rounds. You may do lateral box jump overs instead of facing the box (your choice). You may do step-ups if necessary (scaling).