Skill/Strength
A) Snatch Practice off blocks (below knee) – 10 min
B) Pendlay Rows 3×10 (heavy)
Conditioning
Complete For Time
25 Burpees
800m Run w/ 20/14lb medball
25 Burpees
15 Tire Flips
25 Burpees
1500m Row
WOD Notes: You may complete WOD in any order & make sure to dress warm for the run.
Mary cheering on all Ceilings!
Strength
Front Squat 5×3 @ 85%
—Work on wider grip, create torque in shoulder by bending bar
Conditioning
“Reverse Biking Helen”
3 Rounds For Time
12 Pull-ups
21 KB Swings 53/44lb
800m Bike
WOD Notes: If you haven’t done “Helen” before or want to do it again & compare your time you may also do that. “Helen” is 3 rounds for time of: 400m Run, 21 KB Swings 53lb, 12 Pull-ups. Compare to 4/23/2013.
Strength
Push Press – 1×5 (70%), 1×3 (80%), 1×2, (85%), 3×1 (95-100%), 1xME (75%)
—Work up to a heavy 1RM, then do 1 set max reps @ 75%
Conditioning
For Time
100 Double Unders
40 Wall Balls 20/14lb
20 T2B
75 Double Unders
30 Wall Balls 20/14lb
15 T2B
50 Double Unders
20 Wall Balls 20/14lb
10 T2B
250m Sled Drag 45/25lb
WOD Notes: Scaling for double unders are 50, 30, 20 by round or 300, 200, 100 singles by round. Rx’d for wall balls is 10′ for men & women. The WOD ends with a 250m sled drag immediately following the 10 T2B.
Strength
Clean – 1 EMOM for 10 Minutes
—Start @ 70% & work up to 95%. Full squat is preferred.
Conditioning
3 Rounds For Time
10 Deadlifts 315/205lb
2 Rope Climbs (20′)
Row 600m
Assistance
3×10 Weighted Back Extensions
WOD Notes: Deadlift weight is (67-70%) 1RM. You may scale rope climbs to 15′ or you may also do 1 lap sled pull, or 10 ring rows/rope climb. You may not touch n go any reps on the deadlifts for this WOD (must pull from a dead stop each time).
Announcement: I still have a few older shirts available for $15 that I’m trying to sell. New shirts, sweatshirts, sweatpants are in the process of being designed. Radbars (paleo/zone bar) are available to purchase for $3.50 if you’re interested. Zukay Live Foods will be supplying Rage with their Raw Fermented Drinks soon as well.
Joan repping out burpee box jumps!
Lauren monkeying her way up the rope!
Strength
Bench Press (normal grip) – 6×2
—Start at 80% & work up to a heavy 2RM
Conditioning
8 Min AMRAP Ladder
1 Burpee Box Jump 24/20″
1 Power Snatch 135/95lb
2 Burpee Box Jumps 24/20″
2 Power Snatches 135/95lb
3 Burpee Box Jumps 24/20″
3 Power Snatches 135/95lb
*Keep climbing ladder for the remainder of 7 minutes
—Rest 5 minutes
1 Min Air Dyne For Total Calories or Distance
Midline
Accumulate 2 minutes in a L-Sit, Reverse Sorenson Hold, or Weighted Plank
WOD Notes: Power Snatch weight is 65% of 1RM power snatch. Score = total reps. Approach this WOD as a controlled sprint. Make sure to set up properly before each snatch (lower hips with each rep if you touch n go some of them).
Strength
Back Squat 4×6
—Start @ 70% & work up to a heavy 6RM
Conditioning
“Rally in the Valley” – WOD #1
12 Min AMRAP
1200m Run
30 Thrusters 135/95/65lb
Max Meters on the Rower
WOD Notes: The first scored event is the 800m run. The 2nd scored event is max meters on the rower. The goal is to be able to get a few hundred meters on the rower, so make sure thruster weight isn’t too heavy or too light.
Saturday’s Ragers!
Kurt repping out T2B!
Chris tossing 45lb stone around like a paper weight!
Candy making 65lb lunges look easy!
Conditioning – (Compare to 8/10/2013)
For Time
10 Strict Pull-ups
10 Shoulder Press 115/75lb
10 Overhead Walking Lunges 115/75lb
Run 800m
20 Chest To Bar Pull-ups
20 Push Press 115/75lb
20 Front Rack Walking Lunges 115/75lb
Run 800m
30 Chin Over Bar Pull-ups
30 Push Jerk 115/75lb
30 Behind the Neck Walking Lunges 115/75lb
Run 800m
WOD Notes: Weight used for the Overhead should be about 55-60% of your 1RM Shoulder Press. The same weight must be used for the overhead movements & Lunges. You may use a plate to scale the overhead lunges, since that will be the most challenging.
***I will not be there to run the classes tomorrow, since I decided to compete in the “Rally In The Valley” (last minute decision). The 9am class will do the WOD open gym style & Jeff will run the 10am class. Sorry for the late notice!
Strength
Snatch Complex – 7x (1 Squat Snatch + 1 Hang (below knee) + 1 High Hang)
—Start @ 60% & work up to a moderately heavy complex.
Conditioning
6 Rounds
3 Heavy Unbroken Snatches
6 Lap Shuttle Run Sprint (60 yards)
—Rest 2 minutes between sets
WOD Notes: Each round must be 100% all out! Times should be under 1 minute each round. Shuttle run starts under pull-up rig, which you will run to the end of the mats right before rowers & touch your hand on the ground (1 lap). You will run 6 laps each round. Snatches should be touch n go, which they should be challenging, but not too heavy. You may choose between squat or power snatch.
Reminder: This weekend Oct 19th & 20th is the “Rally in the Valley” at SMCF! Ragers that are competing are: E. Hill, Dan, Jenny K, Mary, & Rachel on Saturday. Kurt, Candy, Chris are on Sunday. Show your support by cheering them on if you don’t have any plans. Let me know if you need directions.
Strength
1 1/4 Front Squat 6×2
—Use 75-80% across all 6 sets
Conditioning
3 Rounds For Time
20 Wall Balls 20/14lb
2 Squat Cleans 225/155lb
20 Burpees
2 Squat Cleans 225/155lb
20 T2B
2 Squat Cleans 225/155lb
WOD Notes: Squat Clean weight is 75% of 1RM. The black line (10′) is Rx’d for men & women. You may scale to the gray line (9.5′) or red line (9′). Scaling for T2B are hanging knee raises.
Reminder: This weekend Oct 19th & 20th is the “Rally in the Valley” at SMCF! Ragers that are competing are: E. Hill, Dan, Jenny K, Mary, & Rachel on Saturday. Kurt, Candy, Chris are on Sunday. Show your support by cheering them on if you don’t have any plans. Let me know if you need directions.
Strength
Deadlift – EMOM for 8 min @ 85% 1RM
—Focus on mechanics & speed.
Conditioning
For Time
30 KB Swings 88/53lb
800m Row
25 KB Swings 88/53lb
600m Row
20 KB Swings 88/53lb
400m Row
15 KB Swings 88/53lb
200m Row
Assistance
3×15 Weighted Back Extensions
WOD Notes: Make sure to set-up KB near rower to minimize transition time. KB should be a little heavier than normal if possible. Assistance work should be done with a barbell behind the neck in the low bar position.
