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9/2/2017 – WOD

***8am Open gym. 9am & 10am classes. Open Gym 11-2pm***

Conditioning
Complete With a Partner For Time
100/80 Cal Row
80 Wall Balls 30/20# To 10/9.5 ft
40 Burpee + Dball Over Barbell 150/100#
10 Rope Climbs 20ft or 10 Pegboard Accents
40 Burpee + Dball Over Barbell 150/100#
80 Wall Balls 30/20# To 10/9.5 ft
100/80 Cal Row

WOD Notes: TD = 25-35 min. You must switch every 25 cal for men / 20 for women. You should be rowing hard at about 95% effort, since you have rest when your partner rows. You should switch every 10 reps for wb. You may use different weights than your partner for wb/dball, but try to partner up with someone who is similar in ability level. RC scale = climb to 15/12ft or do 80 ring rows between the 2 of you.

Assistance
a) Glute Ham Raises or GHD Hip Extensions – 3×12 (weighted)
b) One Arm OH Carry – 2x100m (each arm – same weight)

9/1/2017 – WOD

Strength
Back Squat – 5×10 @ 67% (slightly heavier than Monday)
—Do 1 set every 3 minutes for 12 minutes

Conditioning
Make-up/Skill Day!

Assistance
a) L-Sit/tuck (rings/parallettes) – Accumulate 3 minutes
b) Sandbag Bear Hug Hold + March: 3×90 sec

Announcement
a) Saturday Class Schedule
—8am Open Gym / 9am class / 10am class / 11-2pm Open Gym
b) Labor Day Schedule
—9am & 10am class + Open Gym 11-1pm

8/31/2017 – WOD

Strength
Snatch – 6 reps every 2 minutes for 5 sets @ 70% (30 reps)
—You may power snatch. Base % off of full snatch.

Conditioning
15 Min AMRAP
7 Strict HSPU (Rx+ = 3″ deficit)
35 Double Unders
250m Run

WOD Notes: TD = 5-7 rounds. HSPU scale = 7 DB shoulder Presses (should feel heavy for 7 reps, but unbroken each rd). No kipping allowed. DU scale = 20 DU or 60 singles.

Assistance
a) Barbell High Pull – 3×10 (heavy)
b) Bench Press (close-grip) – 3×12 (heavy)
c) One Arm Farmers Carry – 2x100m each arm (33% of DL)

8/30/2017 – WOD

Strength
Clean n Jerk – 6 reps every 2 minutes for 5 sets @ 70% (30 reps)
—You may power clean the reps.

Conditioning
For Time (25 min cap)
50/40 Cal AD Bike (assault = 30/20)
40 Bar Facing Burpees
30 C2B Pull-ups
15 Squat Cleans @ 185/125# (60%)
30 C2B Pull-ups
40 Bar Facing Burpees
50/40 Cal AD Bike

WOD Notes: TD = 14-20 min. C2B scale = chin over bar pu, ring rows, & you may scale reps down to 15-20 each set. They should not take you more than 2 minutes each set. Large classes will have to stagger 3 minutes.

Assistance
a) Bulgarian Split Squats (use BB in front rack) – 3×8 each leg (50% of FS)
—rest 60 sec between legs
b) Bent-over BB Rows Supinated Grip – 3×10 each arm (heavy)

8/29/2017 – WOD

Strength
Push Press – Work up to a quick 1RM, then 5×10 @ 67%
—Do 1 set every 3 minutes for 12 minutes. Should be touch n go.

Conditioning
10 Rounds For Time (relay style – with a partner)
6 Hang Power Cleans @ 70% of HPC
12 T2B (Rx+ = 15)
30/25 Cal Row

WOD Notes: TD = 2-3min/rd. Each partner will do 5 rounds. Partner B will go when Partner A gets to 25/20 cal. HPC should feel heavy for 6 reps. You should be pulling HARD on the rower since there is built in rest within the WOD. All equipment should be close to minimize transitions.

Assistance
a) RDL (clean grip) – 4×10 @ 60% of DL
b) Hollow Rock – 4×60 sec

8/28/2017 – WOD

Strength
Back Squat – 5×10 @ 65%
—Do 1 set every 3 minutes for 12 minutes

Conditioning
3 Rounds For Time
10 DBall Over Shoulder 150/100#
20 HR Push-ups (RX+ = 25)
250m Sled Drag 45/25#

WOD Notes: TD = 13-19 min. HR PU scale = elevate hands on a bench/box & maintain tight plank position or double loop band around elbows. No knee push-ups allowed. You should be able to jog with the sled the entire 250m!

Assistance
a) Weighted C2B Pull-ups – Accumulate 30 Reps in least amount of sets possible.
—Use weight if you can do 10+ strict unbroken
b) One Arm High Pulls – 3×10 each arm (heavy)
c) Plank (weighted) – 4×60 sec (heavy)

8/27/2017 – WOD 

Open Gym: 1-3pm

8/26/2017 – WOD

***Open Gym 8-10am. 10am class + Open Gym 11-2pm***

Conditioning
10 Rounds For Time
5 Burpee Pullover + Strict PU
8 Reverse Front Rack Lunges 135/95#
40 Double Unders

WOD Notes: TD = 20-26 min. Burpee Pull-over = burpee + jump up to PU bar, flip yourself over backwards, lock out dip, come down without letting go of bar, then do strict PU. Scale = 7 GI Janes or 7 burpees + 7 ring rows (if you can’t do a kipping pu). DU scale = 60 singles or 20 DU.

Assistance
a) Snatch Grip RDL – 3×10 @ 105% of Snatch
b) One Arm OH Carry – 2x200m (Switch arms every 50m)

8/25/2017 – WOD

Strength 
a) Front Squat – Work up to a heavy single
b) One Arm Shoulder Press – 4×8 each arm (same as tues)

Conditioning
Make-up/Skill Day!

Assistance
a) L-Sit/tuck (pegboard) – 4 sets ME (rest as much needed between)
b) Sandbag Bear Hug Carry – 3 sets: Max distance each set inside Rage 
Announcement 
Tomorrow’s Schedule
8am-10am: Open Gym
10am: Class
11am-2pm: Open Gym

Summer Slam 2017 Rage Team – 4th place

8/24/2017 – WOD

Strength
Snatch – 15 min to work up to a heavy single

Conditioning
6 Rounds For Time
5 Power Snatches @ 75% PS
12 T2B
1 Rope Climb 20ft
—Rest 3 minutes when you finish then…
20 Tire Flips for Time

WOD Notes: TD = 9-15 min. T2B scale = 6 cal ski or 12 knee above hips. RC scale = 1 lap sled pull arms or 10 Ring Rows. You may partner up with someone for the tire flips.

Assistance
a) One Arm High Pulls – 4×8 each arm (same as mon)
b) Bench Press (barbell) – Heavy single, then 3×10 (heavy)
c) One Arm Farmers Carry – 3 sets: 30m each arm. Heavier than your 50m carry.