Strength
Back Squat (pause – hold bottom for 1 sec) – 5×5
—Start @ 70% & work up to a heavy 5 rep
Conditioning
For Time
20 DB Snatches (alternating) 80/50#
40 Cal Row
60 Pistols
40 Cal Row
20 DB Snatches (alternating) 80/50#
Midline
4×45 sec (weighted Plank – heavy)
WOD Notes: TD = 9-14 minutes. DB Snatch is fairly light to where you can get through 20 reps within 90 sec the 1st rd. Scaling for pistols are walking lunges. 
Rage Sunday Track Crew!
Conditioning
4 Rounds For Time
8 Power Snatches 175/115#
16 Burpee Box Jumps 24/20″
Run 400m
WOD Notes: PS weight is 77% of 1RM PS. You don’t have to jump over box for the burpee box jumps. Time Domain for this WOD is 16-22 minutes.
***Good luck to those competing in the Festivus Games @ CF South Philly. Eric & Ross are also competing in a weightlifting meet @ CF Generation! 
Rage crew @ the Festivus Games
Strength
Front Squat – Work up to a heavy 1RM (95%+), then 3×3 @ 85%
Conditioning
3 Rounds For Time
5 Bear Complex 165/105#
2 Rope Climbs 20ft
WOD Notes: Time domain for this WOD is 6-10 minutes. BC is around 55-60% of your CnJ max. Scaling for RC are pulling sled with arms only for 2 laps or 12 Strict Pull-ups each round. 
Strength
Bench Press – Work up to a 1RM, then 4×3 @ 85%+
Conditioning
5 Rounds For Time
15 Burpees
12 C2B Pull-ups
15 KB Swings 70/53#
*Parking Lot KB carry after each round
WOD Notes: Time domain is 12-18 min. You may scale C2B to chin over bar pull-ups. Perform KB Swings in the front by the whiteboards. You must go right from the KB swings to the parking lot run without putting KB down. You will run down the parking lot around the corner until you reach the end of the building them turnaround and come back in. I would recommend carrying the KB on your shoulder (please do not drop KB outside on the pavement).
Matt “Superman” carrying the 70# KB
Strength
Snatch – 15 Min to work up to a heavy single (95%+)
—beginners will stay light & work on technique
Conditioning
15 Min AMRAP
50 Double Unders
25 Wall Balls 20/14#
15 T2B
***Score is total reps
Assistance
3×12 Glute Ham Raises
WOD Notes: Scaling for DU = 100 singles (count it as 50 reps). WB target is 10ft for men & women. Scaling for T2B is 30 sit-ups each round. Goal is to get anywhere from 4-6 rounds.
Reminder: About Time Supplement Sign-up sheet is on my desk. If you already emailed me what you want, I marked you down.
Vinny – looking good doing OHS!
Strength
Clean n Jerk – 7×1
—Start @ 75% & work up to a heavy single (95%+)
Conditioning
6 Rounds (interval style)
4 Strict Ring Muscle-Ups
5 Hang Power Cleans 225/155#
20 Cal Row
—Rest 1 minute between rounds
Midline/Assistance
a) Tabata Ski Erg For Total Calories
b) 3x ME Weighted Planks (100/45#)
WOD Notes: HPC weight is 75-80% of 1RM. Scaling for MU are kipping MU or you can scale them to 2 each round. The 2nd option is to do 10 ring rows / 10 burpees. 3rd option is 12 slam balls. Each round is 95%+ effort, since there is rest between each round. Each round should take between 2-3 minutes. Subtract 5 minutes from your time when you finish.
3pm “Open gym” – Guys quick getting their pump on before the 4pm class
Strength
Back Squat – Work up to a heavy single (95%), then do 3×3 @ 85%
—If you feel strong, go for a PR
Conditioning
For Time
250m Sled Drag (bodyweight)
50 Overhead Squats 115/75#
30 GI Janes
Assistance
Heavy Prowler Pushes – 1 Lap every 90 sec for 9 minutes (7 total)
—Each lap should take between 15-20 seconds
WOD Notes: Time Domain for this WOD is 9-14 minutes. The empty sleds weigh 25#, so subtract that from your bodyweight when you load them up. The goal is to walk the entire time (you will not be able to run) without stopping. OHS weight is light, which it should be less than 50% of your max. You should be able to complete them in no more than 3 sets. Try your best to go fast on the GI Janes, by jumping right into the pull-up after you do the burpee. You may also kip the pull-ups if necessary. 
6pm class – body weight sled drags!
Conditioning
Complete with a partner for time
800m Run
50 Deadlifts 275/185#
300 Double Unders
100 Thrusters 135/95#
100 Double Dutch Burpees
800m Run
WOD Notes: Try to partner up with someone with similar strength levels. If you partner up with the opposite gender, you will need to set up 2 different bars. One partner may only work at a time, except for the burpees and the run. After DL, you will have to strip weight off the bar for the thrusters (set up weights accordingly for fast transitions). DL weight is 60% of 1RM. Scaling for DU are 600 singles. You will do 50 each for the double dutch burpees.
***Good luck to Rachel, Candy, and Tina M who are competing at the Masters of the Universe Competition!
Strength
Front Squat – 4×7
—Start @ 70% & work up to a 7RM
Conditioning
800m Sled Drag For Time 45/25#
Assistance
3×12 GHD Back Extensions (weighted)
WOD Notes: The goal is to be able to move the entire time whether that’s running or walking. Time Domain is 4-10 minutes. Tomorrow will be another partner WOD, so be prepared! 
Strength
Bench Press (tempo) – 5×3 @ 75%+ for all sets
—5 sec count down / 1 sec count hold on chest / drive up hard
Conditioning
5 Rounds For Time
15 Wall Balls 30/20#
1 Pull-up Complex
12 Box Jump Overs 30/24″
WOD Notes: Time domain for this WOD is 8-14 minutes. Pull-up Complex = 2 Strict C2B + 4 Kip C2B + 6 Kip Chin over Bar (try to hang on to bar for all 12 reps). You do not have to stand all the way up on the box.
Ryan M – Burning through 15 cals on the ski erg!
