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4/22/2017 – WOD

By WOD

Conditioning
Hero WOD “Wes”
For Time:
Run 800m with a 25# plate
Then, 14 rounds of:
5 strict pull-ups
4 burpee box jumps, 24/20″
3 cleans 185/125#
Then, Run 800m with a 25# plate

WOD Notes: TD = 20-30 min. You may reduce the # of strict pu to 3 each round or do 5 ring rows (make them difficult). Cleans may be power or squat. Use around 65% of power clean max.

U.S. Navy Lt. J. Wesley “Wes” Van Dorn, 29, of Greensboro, North Carolina, died on Jan. 8, 2014, of injuries sustained in a helicopter crash off the coast of Virginia. He was a member of Helicopter Mine Countermeasures Squadron 14 at the Naval Air Station in Norfolk, Virginia.

Van Dorn was a well-rounded and skilled athlete. According to his friends, he “prided himself on his ability to lift huge weight with the big guys and run with the smaller ones.“

Van Dorn is survived by his wife, Nicole; sons, Jaxton and Maddox; parents, Mark and Susan; brother, Max; and sister, Cara.


4/21/2017 – WOD

By WOD

Strength 
Front Squat – 4×7 @ 85% 
—Do one set every 3 min

Conditioning
Make-up/Skill Day!

Announcement: Good luck to Kurt and Bob who will be competing in the Online Masters Qualifer this weekend!

Saturday’s WOD

4/20/2017 – WOD

By WOD

Strength
Full Snatch + Hang Snatch – 1 set every 2 minutes for 10 min
—Start @ 75% & work up to a heavy set

Conditioning
25 Min Running Clock (Complete w/ a partner)
5k Row for Time (must switch every 500m)
*With remaining time left in 25 min, max reps of power snatches 135/95# (60% of PS)

WOD Notes: TD = 18-23 min. Each row should be 95%+ effort. Transition quickly each 500m, so think about not strapping in all the way. The work/rest ratio will be about 1:1. You may break up the snatches anyway you’d like. You may start snatches as soon as you finish 5k. Record time for 5k & total snatch reps.


5k row partner wod!

4/19/2017 – WOD

By WOD

Strength
15 min to work up to a heavy 3 rep touch n go clean (full)
—Start @ 70% & build to 90%+ by the end. Do 3-5 working sets. Heavier than last week

Conditioning
12 Min AMRAP
30 Double Unders
10 Wall Balls (unbroken) 30/20# To 10/9.5ft
10 T2B (unbroken)

Assistance
a) Bent Over DB Rows – 3×10 (each arm – heavy)
b) Dips (Ring or Bar) – 3×10 (advanced use weight)
—Beginner – sub Push-ups

WOD Notes: TD = 7-10 rounds. DU scale = 50 singles. T2B scale = 10 hollow rocks or 10 knee above hips. WB & T2B have to be unbroken in order to be considered Rx.


4/18/2017 – WOD

By WOD

Strength
1 Push Press + 2 Push Jerk + 3 Split Jerk – 5 sets (heavier than last wk)
—Use rack. Go as heavy as possible for the 1 PP & use same weight for all 5 sets.

Conditioning
For Time
30 Deadlift 225/155# (50%)
20 Strict HSPU
Run 400m
20 Deadlift 275/185# (60%)
16 Strict HSPU
Run 600m
10 Deadlift 315/205# (70%)
12 Strict HSPU
Run 800m

Midline
GHD Sit-up Hold – 4 sets ME (hold weight on chest)

WOD Notes: TD = 14-20 min. Set weights up to make transitions quick & smooth (change weights right away before the HSPU each rd). Deadlifts should be touch n go for majority of the reps unless you don’t feel comfortable linking them. Strict HSPU scale = kipping or DB shoulder presses (no push presses). Pick a DB to where you have to break them up into 2 sets every round. The 600m run is to the sewer as you go around the turn past the “egg’s sign”.


Sam P – Split Jerk is coming along!

4/17/2017 – WOD

By WOD

Strength
Back Squat – 4×7 @ 85% (use same weight as last wk)
—Do one set every 3 minutes

Conditioning
3 Rounds For Time
30 Lateral Burpees Over Bar
15 Hang Power Snatches 135/95#
10 Thrusters 135/95#

WOD Notes: TD = 11-17 min (20 min cap). HPS = 62-65% of 1RM PS (you should be able to do them in 2-3 sets). Thrusters should be unbroken each round, so rest a few extra seconds after the HPS, to make sure you do that!

Announcement: Congratulations to Jeff & Julie on welcoming their newborn “Caleb James Troyan” this past weekend!


4/15/2017 – WOD

By WOD

Conditioning
24 Min Running Clock (6 rounds)
Min 1 – 50 Double Unders
Min 2 – 7 DB (45/35#) Burpee Box Step Overs 24/20″
Min 3 – 5 Strict C2B Pull-ups + 10 Burpees
Min 4 – 20/15 Cal Bike (12/7 cal assault)

WOD Notes: The goal is to get the required work done with 15 sec to spare for each movement. Keep in mind, the #’s programmed in this WOD are for the elite/advanced, so think about scaling down the reps for each movement or just do as many as you can in 50-55 sec. With a class of 20 people, 5 people will start at each station & rotate through the same order. Please adjust the seat of the bikes ahead of time, so that you don’t have to waste time changing the height mid workout. I’d recommend scaling the DU if you aren’t proficient at them. You are going to have to move FAST through the 8 DB burpee box step overs in order to get them done in less than 1 min, so please think about scaling them down to 5-6. Strict C2B scale = chin over bar or ring rows. Think about scaling burpees down to 8.

Announcement: Rage will be closed tomorrow for Easter!

4/14/2017 – WOD

By WOD

***5:30am & 8am classes + Open Gym 1-6pm***

Strength
Front Squat – 4×6 @ 85% (use same weight as last wk)
—Do one set every 3 minutes

Conditioning
Make-up/Skill Day!