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1/16/2017 – WOD

Strength
Back Squat – 1×5@65%, 1×5@75%, 2×2@85%, 1×2@95%, 1×1@100% (week 6)
—Then unrack your goal weight for 15-20 sec.

Conditioning 
400 Double Unders For Time
***Top of every min do 6 Front Rack Lunges 205/135#
—rest 3 min when complete then
Tabata Air Dyne For Max Calories 

WOD Notes: TD = 8-12 min (12 Min Cap) / 65-110 cal. WOD starts with the lunges. They should be heavy (60% of front squat). DU scale = 100-150 (only if you can do them fairly well) or 500 singles. If you are proficient at DU, approach this as an emom of 6 lunges + 50 DU. 

1/15/2017 – WOD 

Closed

1/14/2017 – WOD

Conditioning
For Time
3 Rope Climbs 20ft
15 Thrusters 155/105#
40 Bar Facing Burpees
2 Rope Climbs 20ft
12 Thrusters 155/105#
30 Bar Facing Burpees
1 Rope Climb 20ft
9 Thrusters 155/105#
20 Bar Facing Burpees

WOD Notes: 13-19 min. Thrusters should be heavier than normal. You should have to break them up into 2 sets each round. Rc scale = climb to 15ft or 5/4/3 up/downs by round.

1/13/2017 – WOD

Strength
Back Squat – 5×5 @ 90%
—use same weight as Monday

Conditioning 
Make-up/Skill Day!

1/12/2017 – WOD

Strength
Snatch (full) – 2 every min for 8 min
—Start @ 80% & work up to 90% by the end

Conditioning
5 Rounds (interval style)
5 Power Snatch (unbroken) @ 75%+
12 C2B Pull-ups
25/20 Cal AD Bike
—rest 2 minutes between rounds

WOD Notes: TD = Less than 2 minutes each round. Power snatches should be touch n go, however if you don’t feel comfortable you may do quick singles. Weight should start to get challenging by the 5th rep each round. C2B scale = 12 chin over bar, 10 ring rows, or 10 knee assisted pull-ups. The bike should be an ALL OUT sprint!!! DO NOT hold back! Score = total time minus 8 minutes.

1/11/2017 – WOD

Strength (20 min running clock)
a) 10 minutes to work up to a max Cluster
b) Clean n Jerk – 5 reps @ 85-90%

Conditioning
5 Rounds For Time
25 Wall Balls 20/14# To 10ft/9ft Target
15 T2B
2x (3 DBall Over Shoulder 150/100# + 84ft Carry on Shoulder)

WOD Notes: TD = 12-18 min (20 min cap). Wall balls should be light and your reps should be legit! I need to see hip crease below knee on squat & you clearly hit your target. You should never get to a point where the throw feels like a 1 rep max. T2B scale = 15 knee raises or 20 hollow rocks. For the Dball, you will do 2 over the shoulder. On the 3rd one, you will leave it up on your shoulder and carry it 84ft (14 total mats). You will do this twice each round.

1/10/2017 – WOD

Strength
Bench Press – 6×3 @ 90% + 1 ME set @ 65%

Conditioning
For Time
50 Cal Row
20 Power Cleans 175/115#
40 HSPU
20 Power Cleans 175/115#
50 Cal Row

WOD Notes: TD = 10-16 minutes. PC weight = 62-65%. HSPU should be on a flat surface or you may scale to (1) abmat with hands on the floor. Other HSPU scaling = 40 DB Push Presses (should have to break them up in sets of 10-15 reps).

Assistance Work
Romanian Deadlifts – 4×8 @ 65% (use straps)

1/09/2017 – WOD

Strength
Back Squat – 5×5 @ 90% (week 5)
—Use a little heavier than last week

Conditioning (compare to 9/29/2014)
5 Rounds For Time
8 DB Snatches (alternating) 90/55lb
15 Burpees

Midline 
Plank – 3 sets: 1 min on / 90 sec off
—go as heavy as possible for 1 min

WOD Notes: TD = 7-12 min. Time cap = 15 min. Click on the link above to see if you did this WOD over 2 years ago. I would recommend either using same weight or a little heavier if you want to compare scores. Approach this WOD as a controlled sprint! You should be moving the entire time!!

Rage 2.0

Lots of improvements from over 2 years ago!

1/08/2017 – WOD 

Today’s Schedule
Gymnastics Clinic: 12-2pm

1/07/2017 – WOD

Conditioning 
For Time
150 Double Unders
50 Wall Balls 30/20# To 10/9ft
25 C2B Pull-ups
600ft Dball Carry on Shoulder 150/100#
25 C2B Pull-ups
50 Wall Balls 30/20# To 10/9ft
150 Double Unders

WOD Notes: TD = 15-21 min. You will do 20 laps for the Dball carry. 1 lap = 5 mats (end of the first mat on the bathroom side & walk to the front of the platform). DU scale = 250 singles. C2b scale = 15-20 reps or chin over bar. If you can’t do pull-ups yet, you can do 25 ring rows or 25 knee assisted pull-ups. Large classes will have go in 2 heats about 3 min a part. Heat 1 will be a mix of athletes using the 150/100/80#/50# balls.