10/30/2016 – WOD
Closed
Closed
Conditioning
10 Rounds For Time
10 DB Snatches (alternating) 70/45#
10 Burpees
10 Wall Balls 30/20# To 10/9ft Target
WOD Notes: TD = 17-23 min. DB snatches should be light to where you can muscle snatch them and wall balls should be a little heavier.
***Rage will be open at 8am today***
Strength
Front Squat – 1×10 (70%), 1×8 (75%), 1×6 (80%), 1×4 (85%), 1×2 (90%+)
Conditioning
Make-up/Skill Day!
Strength
Quickly work up to a max muscle snatch, then do 5×2 (full snatch) @ 80-85%
—Touch n go is preferred, but you can drop after first rep if you want
Conditioning
5 Rounds For Time
3 Power Snatches 155/105#
3 Squat Snatches 155/105#
10 Front Rack Lunges 155/105#
12 C2B Pull-ups or 6 Muscle-ups (Ring or Bar)
WOD Notes: TD = 11-17 min. Use around 60-65% of max snatch in the WOD. If you lack mobility to sq snatch you may power snatch all 6 reps. You may kip the pull-ups & scale to chin over bar if necessary.
Strength
Power Clean + Full Clean + Hang Sq Clean + Push Jerk + Split Jerk – 4 sets
—start @ 75% of CnJ max & work up to a max for this complex. You may not drop the bar!
Conditioning
6 Rounds For Time
1 Rope Climb 20ft
5 Clean n Jerk 185/125#
40 Double Unders
WOD Notes: TD = 10-16 min. RC scale = climb to 15ft, 8 ring rows, or 8 cal ski erg. CnJ weight = 60% of 1RM (should be able to do fairly quick singles throughout the WOD). DU scale = 20 singles or 80 singles.
Strength
Bench Press – 1×2 (90%), 1×4 (85%), 1×6 (80%), 1×8 (75%), 1×10 (70%)
—Work up to 90% first. This is reverse order from yesterday’s rep scheme for squats.
Conditioning
4 Rounds For Time
15 Thrusters 125/85#
15 T2B
400m Run
WOD Notes: TD = 12-18 minutes. Thrusters should be unbroken every round and get challenging by the 3rd round (use around 55% of thruster/push press max).
Strength
Back Squat – 1×10 (70%), 1×8 (75%), 1×6 (80%), 1s4 (85%), 1×2 (90%+)
Conditioning (compare to 12/21/2015)
27-21-15-9
Burpee Box Jump Over 24/20″
Row (calories)
WOD Notes: TD = 8-14 minutes. Click the link above to see what your time was. Approach this WOD as a controlled sprint!
Open Gym: 11-1pm
Conditioning
5 Rounds For Time
5 Power Clean 155/105#
5 Strict C2B Pull-ups
5 Squat Clean 155/105#
10 C2B Pull-ups (kip)
5 Clusters 155/105#
3 Wall Climbs
WOD Notes: TD = 13-19 minutes. Barbell weight is around 55% of max full clean (should be light to where you can keep moving with quick singles). Remember that the weight of the plates touching the floor must weigh more than the empty barbell! Strict C2B scale = strict chin over bar or 8 ring rows. C2B scale = chin over bar kip or 10 jumping PU. WC scale = 10 burpees/round.
***Rage will open at 8am today***
Strength
Front Squat – Work up to a heavy single (95%+), 3×5 @ 60% (speed squats – drive out of hole quickly)
Conditioning
Make-up / Skill Day!