9/16/2016 – WOD
Strength
Front Squat – Work up to a max for the day, then do 1×7 @ 82%, 1×7 @ 75%
Conditioning
Make-up/Skill Day!
Blog
9/15/2016 – WOD
Strength
Low Hang Snatch – 7×1
—Start at 75% & work up to a heavy single
Conditioning
10 Rounds For Time
10 Wall Balls 30/20# to 10/9ft
8 T2B
2 Power Snatches 175/115#
WOD Notes: TD = 10-16 minutes. PS = 80% of 1RM. Snatches can be 2 quick singles or touch n go. Wall balls should be unbroken every round. T2b scale = 8 knee above hips, 8 sit-ups, or 5 cal ski erg.
9/14/2016 – WOD
Strength
Low Hang Clean + Split Jerk – 6 sets
—Start @ 75% @ work up to a max for the day. Deadlift the weight up first, then lower until the bar is just below the knee.
Conditioning
3 Rounds (interval style)
12 Push Press @ 65%
15 C2B Pull-ups (Rx+ = 20)
200m Sled Drag 90/45#
400m Run
—Rest 2 minutes between rounds
WOD Notes: TD = 4-7 min/round. Each round is 100% ALL OUT, so do not pace the first round. Record 3 separate times on the whiteboard. Your first round should be the fastest! C2B scale = chin over bar or 15 ring rows. You should be able to have a slow jog on the sled drag. 200m = next parking lot entrance & back into Rage. NO jerks allowed in the WOD!
9/13/2016 – WOD
Strength
Bench Press (close grip) – 5×5 @ 80%
—Grip width should be where you press from
Conditioning
150/125 Cal Row For Time
*Top of every minute you must do 6 burpees over rower
WOD Notes: TD = 9-16 minutes. WOD starts with 6 burpees. 20 min cap. Girls will row 125 calories. You must jump over rower for it to be RX. Quick transitions are important in this WOD, so DO NOT tighten the straps on the rower each time you get on, it will waste too much time.
There’s a new cleaning crew at Rage!
9/12/2016 – WOD
Strength
Back Squat – Work up to a max for the day, then do 1×7 @ 85%, 1×7 @ 75%
Conditioning
For Time
1 Rope Climb 20ft
9 Hang Squat Clean @ 60%
50 Double Unders
2 Rope Climbs 20ft
12 Hang Squat Clean @ 60%
75 Double Unders
3 Rope Climbs 20ft
15 Hang Squat Clean @ 60%
100 Double Unders
WOD Notes: TD = 11-17 minutes. RC scale = 2 up/downs per RC, 7 ring rows per RC, or 1 lap sled pull per RC. HSC should be broken up in 2 sets the first & 2nd round and maybe 3 sets the 3rd round. It shouldn’t be too light to where you can do all 12 & 15 reps unbroken. DU scale = 80/120/160 singles by round.
9/11/2016 – WOD
Open Gym: 10-1pm
9/10/2016 – WOD
Conditioning
2 Rounds For Time
10 (1 pwr snatch + 2 ohs) 145/100#
20 Box Jumps 30/24″
30 KB Swings 70/53#
40 Burpees
800m Run
WOD Notes: TD = 20-30 minutes. Use about 50% of your ohs. If you can’t get depth on the ohs, you can do 10 power snatches in a row + 20 front squats. Box Jumps should be a little higher than normal.
Reminder: Rage will be open today at 8am for open gym. Please try to clean up before the 9am class!
9/9/2016 – WOD
Strength
Front Squat – Work up to a heavy single (95%), then do 1×7 @ 82% & 2×7 @ 70%
—Use a little heavier than last week for the 1×7. The 2×7 sets should feel light
Conditioning
Make-up/Skill Day!
Reminder: Rage will be open at 8am again on Saturday, with a normal schedule.
9/8/2016 – WOD
Strength
Full Snatch + Hang Snatch
—2@80%, 2@85%, 1@90%, 1@95%
Conditioning
4 Rounds For Time
8 Reverse Front Rack Lunges @ (60% of Front Squat)
15 C2B Pull-ups
400m Run
WOD Notes: TD = 11-17 minutes. Lunge weight should feel heavy for 8 reps, which you should be able to do all 8 steps without dropping bar. C2B Scale = 10/round or you can do chin over bar. You should be able to hold roughly the same pace each round, which the last run should be the fastest!
9/7/2016 – WOD
Strength
Full Clean + Push Jerk + Split Jerk
—6 sets. Start @ 75% & work up to a heavy complex.
Conditioning
5 Rounds For Time
15 T2B
12 Thrusters 115/75#
9 Deficit HSPU 6″
WOD Notes: TD = 9-15 minutes. T2B scale = less reps on T2B (10/round), 15 knee above hips (if you can’t do any t2b), or 8 cal ski erg. Thrusters should be unbroken every round, which the 4th and 5th round should feel difficult. Deficit HSPU = 3 45# plates on each side of abmat. Scale the # of plates to keep intensity if you can’t knock out 9 HSPU in under 60 sec. Kipping is allowed for once! HSPU scale = 3 wall climbs, 9 HR Push-ups, or 9 burpees.
