Strength
Snatch – 12 Min to work up to 90-95% of 1RM
—Beginners will stay light & work on technique
Conditioning
5 Rounds For Time
5 Squat Snatches 155/105lb
20 KB Swings 70/53lb
20 Burpees
Run 250m
WOD Notes: You may scale to power snatches if mobility is limited. Snatch weight is about 70% of 1RM.
Reminder: CF Kids class is tomorrow (Sunday) at 4pm!
Strength
Back Squat – 5×5 @ 90%
—Week 5. Same weight as Monday
Conditioning
Make-Up Day! If you were here everyday this week, I would recommend using the Prowler for some sprints or you may work on any skills you want to improve.
Ladies Night at Rage!
Strength
1 Squat Clean + 2 Lunges – 1 EMOM For 10 Minutes
—Stay between 75-85% of your 1RM clean
Conditioning
For Time
21 Power Cleans 135/95lb
100 Double Unders
3 Rope Climbs 20ft
15 Power Cleans 185/115lb
75 Double Unders
2 Rope Climbs 20ft
9 Power Cleans 205/125lb
50 Double Unders
1 Rope Climb 20ft
WOD Notes: PC weight is 45%/60%/70% of 1RM by round. Scaling for DU is 225/175/125 by round. Scaling for RC are climb to 15ft, 3 up/downs per RC or 1 lap sled pull with arms only per RC.
Strength
Bench Press – 6×2 @ 90%+, 1xMax Reps @ 70%
Conditioning
For Time
10 Box Jumps 36/30″
30 T2B
40 Wall Balls 30/20lb
100 Cal Row
40 Wall Balls 30/20lb
30 T2B
10 Box Jumps 36/30″
—Rest 1 minute
20 Ring Muscle-Ups or 40 Slam Balls 35/25lb
Midline
3×12 GHD Sit-ups (3 sec count down / 3 sec count up)
WOD Notes: Box Jumps are supposed to be higher than normal. Take your time on these and get your knees up as soon as you jump (land in a squat). The Black line is Rx’d for men & Gray line is Rx’d for women. You may scale reps on the T2B if 30 will take you longer than 3 minutes. You may also scale reps on the MU as well after the main WOD.
Strength
Hang Power Clean + Jerk – 7×1
—All 7 sets at 85% of Jerk or higher. Work up to a heavy 1RM (not max)
Conditioning
“Rally In The Valley” – WOD #5
6 Min AMRAP
5 C2B pull-ups
2 DB snatches 55/35lb
5 C2B pullups
4 DB snatches
5 C2B pull-ups
6 DB snatches
5 C2B pull-ups
8 DB snatches
5 C2B pullups
10 DB snatches
—Rest 2 minutes
Run 800m
30 GI Janes
WOD Notes: DB Weight is supposed to be lighter than you normally use, since the goal of this workout is to keep you moving the whole time, however if you use 70/45lb it will be Rx+. You may scale pull-ups to chin over bar if C2B will slow you down too much. If you complete the round of 10 DB snatches you go back to the beginning of the ladder and start over back up the ladder. Score is total reps. Each round is 55 reps.
Strength
Back Squat – 5×5 @ 9o%
—Week 5. Use slightly heavier weight than last week
Conditioning
50 Overhead Squats For Time 135/95lb
*Top of every minute do 5 bar facing burpees
Assistance
Tabata Air Dyne (effort based – don’t worry about calories/distance)
WOD Notes: The WOD starts with 5 bar facing burpees. There is a 12 minute time cap for this WOD, so choose a weight (less than 50% of your OHS max) where you can complete this under 10 minutes. You may scale to front squats (50% of 1RM), if overhead mobility is a factor.
Announcement: Congrats to Dan Juchniewicz & Nicole Page on getting married this past weekend! We are so lucky to have you both as Ragers! Enjoy your Honeymoon in Florida!
Nicole & Dan
Strength/Skill
Snatch – 10 Min to Warm-up to 80% with good technique
Conditioning
A) “Wodapooloza WOD #3 qualifer”
10 Min AMRAP: 21-15-9-6-3
Snatch (any style)
T2B
*If you finish under 10 minutes, it’s max T2B in remaining time
B) At the 10 minute mark, go right into 5 minute AMRAP of Burpees
WOD Notes: Men’s weights by round: 95/135/165/185/205 Women’s weights: 65/85/105/115/125. You may use 2-3 different sets of weights if you don’t want to deal with switching weights on/off or if your max isn’t that high.
Strength
Back Squat – 5×5 @ 87.5%
—Week 4. Use same weight as Monday
Conditioning
Make-up Day! If you didn’t miss a day this week you can do a 400m Sled Drag (bodyweight) for time. Put the exact weight on the sled, so don’t take into a account the weight of the sled. If you just want to squat and work on any skills you want to improve that is also fine.
Announcements
1) CF Kids Class is this Sunday 10/12 @ 4pm. Please let me know if you have kids who are interested.
2) 2014 Rage Sweatshirts are available for $30 ($10 discount)
3) Rage Men’s Shirts/ Women’s Tanks are $20
Strength
Bench Press – 5×3 @ 87%+
Conditioning
5 Rounds For Time
40 Double Unders
10 C2B Pull-ups
—Rest 3 minutes
5 Rounds For Time
10 Slam Balls 50/35lb
1 Rope Climb 20ft
WOD Notes: Scaling for DU are 100 singles. You may scale C2B to chin over bar, but no scaling reps today. Scaling for RC are 3 up/downs or 1 lap sled pull with arms only. Record 2 separate times for each WOD.
Announcements
1) CF Kids Class is this Sunday 10/12 @ 4pm. Please let me know if you have kids who are interested.
2) 2014 Rage Sweatshirts are available for $30 ($10 discount)
3) Rage Men’s Shirts/ Women’s Tanks are $20
Strength
Clean (full) – 1 EMOM For 10 Minutes
—Start at 75% & work up to a heavy (not max) single
Conditioning
For Time
Run 800m
20 Front Squats 225/155lb
Run 400m
20 Deadlifts 315/205lb
Run 800m
Assistance
4×10 GHD Back Extensions (weighted)
WOD Notes: FS & DL weight should be 65-70% of each 1RM. You should have to break up the front squats 1-2 times. Make sure to have weights ready for an easy transition to the DL.
7pm doing Manmakers!
