Blog

12/10/2016 – WOD 

Conditioning 
8min AMRAP
– 25 Wall Balls 20/14#
– 10 Right arm DB Snatches 70/55#
– 10 Left arm DB Snatches 70/55#
—Rest 3min
 
Then repeat a second time, continuing where you left off.
*Score is total rounds between the two AMRAP’s.

Reminder – check in for the in-house weightlifting meet starts at 11am! Come out and cheer for your fellow Ragers!!

12/9/2016 – WOD

Strength
Find 1rm front squat

Conditioning
Make up day/ skill work

Notes:
If you are competing on Saturday, this is a great opportunity to work on a weakness skill. Ask your coach about progressions for whatever you need work on. Don’t be afraid to not do a WOD.

12/8/2016 – WOD

Strength
Find 1rm snatch (unless you are competing on Saturday)

Skill
Toes to bar

Conditioning
10 min amrap
20 deadlift (135/95)
20 power clean
20 front squat
20 push jerk

Assistance
250m farmers carry (heavy as possible)

WOD Notes: Wondering where the barbell was this week? Here it is. Go for big sets on the front squats and push jerks. Singles are fine on the cleans.

12/7/2016 – WOD

Strength
Find 1rm clean and jerk

Conditioning 
5 rounds (interval)
In 2 min
Row 250m
Max burpees with remaining time
Rest :90

Assistance:
3×10 kb high pull

WOD Notes: Row hard and hang on for the burpees. You should have 1 min or more to do burpees. If your rowing pace is above 2:10/500 then row 200m each round.


12/6/2016 – WOD

Strength 
Find a 1rm bench press
*Skill – handstand push up

Conditioning 
21-15-9
Slamball (50/35)
Box jump over

Assistance – 4x50m waiter walk (heavy)
Notesyour coach will work with you on handstand push up progressions. (Kicking into the wall, tripod position, negatives, kipping)
WOD is meant to be FAST! Do not pace. Go all out.


Jay


12/5/2016 – WOD

Strength 
Back Squat – 20 Min to Work up to a new 1RM

Conditioning 
4 Rounds For Time
10 Unbroken Thrusters 135/95#
10 C2B Pull-ups
400m Run

WOD Notes: TD = 11-16 min. 18 min cap.

Accessory Work
a) 50 Plank to Push-up
b) 3×8 bottoms up press


Burj Khalifa

12/3/2016 – WOD 

Conditioning 
Complete with a partner 
100 Wall Balls 20/14#
100 Sit-ups
100 Push-ups
100 KB Swings 70/53#
100 DB Snatches 70/55#
400m run

WOD Notes: You must hold the ball at all times. Everytime you drop the ball there is a 10 burpee penalty for each person.

12/1/2016 – WOD

Strength
Snatch – Work up to a heavy double in 15 minutes.
—7 sets @ 70-90% at the most. You should drop every rep & reset

Conditioning (Time cap 23 min)
27-21-15-9
Overhead Squats 115/75#
GI Janes

WOD Notes: TD = 15-21 min. OHS should be unbroken every round, so pick a weight to where you can do that. OHS scale = front squats. If you mobility is severely limited, I’d rather you put some weight on the bar and do fronts squats instead of doing an empty bar OHS. GI Janes should be above your reach.

Assistance Work (Day 31)
a) Strict C2B Pull-ups – Accumulate 30 reps in the least amount of sets/rest
b) Weighted Plank – 3 sets max effort with 90/45# plate

11/30/2016 – WOD

Strength
1 Clean + 2 Split Jerks – 7 sets @ 75-90%

Conditioning (20 min time cap)
3 Rounds For Time
7 Squat Clean n Jerk @ 65%
25 T2B
40/35 Cal Row

WOD Notes: TD = 12-18 min. Sq CnJ should be relatively quick singles & should feel moderately heavy. T2B scale = 15 reps or 25 knee above hips.

Assistance Work (Day 30)
Glute Ham Raises (GHD) – 4×8 (same weight as last week)
—Advanced = hold weight across chest. Novice = hip extensions with no weight