Conditioning
Run 800m
25 Pull-ups
25 Wall Balls 20/14lb
Run 800m
20 Pull-ups
20 Wall Balls 20/14lb
Run 400m
15 Pull-ups
15 Wall Balls 20/14lb
Run 400m
10 Pull-ups
10 Wall Balls 20/14lb
Run 250m
5 Pull-ups
5 Wall Balls 20/14lb
WOD Notes: Rx’d heights for the wall balls are 10′ (black line) for everyone. Elite = 15-18min. Advanced = 18-21 min. 21 min+ = Intermediate. Open Gym on Sunday from 1-4pm.
Strength
Back Squat 6×2 (90%)
Conditioning
30 Tire Flips For Time
—Rest 5 minutes
30 Burpee Box Jumps 24/20″ For Time
—Rest 5 minutes
1 Mile Air Dyne For Time
WOD Notes: You may scale tire flips to 20 reps if doing it individually. Make sure to go all out for each test, since there is built in rest time.
Strength
Snatch – 5x (1 high hang + 1 below the knee + 1 full snatch) @ 70%
—Squat is preferred. You may drop after the 2nd rep & reset
Conditioning
5 Rounds For Time
5 Squat Snatch 135/95lb
1 Rope Climb 20′
—Rest 5 minutes
250m Sled Drag For Time 90/45lb
WOD Notes: Use 60% of your 1RM Squat Snatch. This highly technical WOD is designed to be short and quick (5-7 minutes), however I want you to focus more on your snatch technique as you go through this, especially if you are a beginner. Scaling for squat snatch is a power snatch + OHS or just a power snatch w/o the OHS. Scaling for Rope Climbs are 10 burpees/1 rope climb or 1 lap sled pull with arms only.
Strength
Bench Press 6×2
—Start @ 75% & work up to a heavy set of 2 reps
Conditioning
Row 1k
20 Toes To Bar
30 Clapping Push-ups
60 KB Swings 70/53lb
30 HR Deficit Push-ups (3″/2″)
20 Knees To Elbow
Row 1k
WOD Notes: Scaling for T2B are hanging leg raises. Scaling for clapping push-ups are elevated push-ups on a box. Make sure that you lock out arms completely before clapping hands together. HR Push-ups Rx’d for men are hands on 45lb plates & 25 plates for women.
Jeff L. doing T2B!
kyleigh locking out bench press!
Strength
Hang Power Clean – 12 min to work up to a heavy 1RM
Conditioning
4 Rounds For Time
10 Deadlifts 275/175lb
50 Double Unders
Run 400m
Assistance
3×12 GHD glute ham raises or weighted hip extensions
WOD Notes: Weight for the deadlifts should be 60% of 1RM. Scaling for double unders are 125 singles or 25 double unders.
Rachel locking out the Deadlift
Patrick doing double unders
Strength
Thruster – 1×5, (70%), 1×3 (80%), 1×2 (85%), 4×1 (95-100%)
—Work up to a heavy 1RM
Conditioning
75 Thrusters 135/95lb
***4 Burpees @ top of every minute
Midline
3x ME L-Sit, GHD Hold, or Ring Plank
—Rest 90 seconds between
WOD Notes: Weight used for the WOD should be about 55% of 1RM thruster. Time domain for this WOD is 10-15 min, so make sure weight isn’t too light or too heavy.
Conditioning
Complete the Following work in any order for time
5 Rope Climbs 20’/15′
5 Prowler Pushes 500/350lb
25 Pistols
25 Chest To Bar Pull-ups
50 Wall Balls 20/14lb
50 Burpees
100 Double Unders
1 Mile Run
WOD Notes: Scaling for rope climbs are 15′ or 4 up/downs for each rope climb. Scaling for pistols will be done in class. Scaling for double unders are 250 singles. There will be a 30 minute time cap.
Reminder: Snatch clinic @ CF Rage is at 11:15am today. It’s free for all Rage members!
Great turnout today for the snatch clinic!
Strength
a) Close Grip Bench Press – 5×5 (Heavy)
b) Bent Over BB Rows – 5×8 (Heavy)
—Alternate between 2 movements.
Conditioning
10 Min AMRAP
6 Front Rack Lunges 135/95lb
9 Box Jumps 24/20″
12 HR Push-ups
—Rest 5 minutes
2x (1 Min AMRAP Tire Flips)
WOD Notes: Weight for lunges should be less than 50% of your front squat. Scaling for HR Push-ups are doing an elevated push-up with hands on a box. Focus on keeping a tight plank position throughout each rep.
Reminder: Snatch clinic @ CF Rage is Saturday September 14th at 11:15am. It’s free for all Rage members! Email if you’re interested.
Strength
Back Squat 4×3 (85%), 2×5 (60% – move weight fast)
Conditioning
“Mini Tests”
a) Standing Max Broad Jump (3 attempts)
b) 500m Row for Time
—Rest 5 minutes
c) 400m Run for Time
—Rest 5 minutes
d) Max unbroken set of Wall Balls 20/14lb
WOD Notes: These 4 “mini tests” will measure your power, speed, explosiveness, and mental toughness/muscular endurance (wall balls). The distance on the broad jump will be measured (inches) from your toes when you jump to the back of your heel when you land. You may not put your hands down on the ground when you land. Wall Ball Test – If you mess up before 20 wall balls, you may start over. You must however keep moving the entire time & may not rest at any point during the test (wall ball must send you down into squat each rep).
Reminder: Snatch clinic @ CF Rage is Saturday September 14th at 11:15am. It’s free for all Rage members! Email if you’re interested.
Shout out to Brent (1:25.6) & Rachel (1:38.7) for their 500m Row!
Strength
Deadlift – Work up to 4×1 @ 90%
Conditioning (35 Min Time Cap)
9 Rounds For Time
2 Power Cleans 235/155lb
11 GI Janes
2001 Meter Row (Can be completed anytime within WOD)
WOD Notes: Power clean weight must be heavy (80-83%), while being able to maintain technique. You may row the 2001 meters whenever you’d like & you also don’t have to row it all at once. Scaling for GI Janes = burpee + touch pull-up bar.
Always remember!
Amazing effort by everyone tonight!
Stacey T. doing all GI Janes Rx’d!
