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8/1/2016 – WOD

Strength
Back Squat – Work up to a max for the day, then 2×7 @ 80%

Conditioning
5 Rounds For Time
6 Ring Muscle-Ups (sub: 8 GI Janes)
15 KB Swings 70/53#
20 Cal Row

WOD Notes: TD = 12-18 minutes. You may scale the # of Ring MU to 3-4 / round or do Bar MU. If rowers are all taken, you may bike 20 calories/round instead.


7/30/2016 – WOD

Conditioning
6 Rounds (interval style)
10 Power Snatches 115/75#
10 C2B Pull-ups
10 Thrusters 115/75#
10 Bar Facing Burpees
—Rest 90 sec between rounds

WOD Notes: TD = 2-3 minutes/round. Each round is 95%+ effort, so bring the INTENSITY every round! Score = total time minus 7.5 minutes. Use the same weight for the snatches/thrusters. You should be able to do all snatches touch n go & all thrusters unbroken. C2B scale = chin over bar or jumping pull-ups.


7/28/2016 – WOD

Strength
Snatch – Build to a heavy double in 5 sets
—Start @ 75% & work up to 90%+. You may drop bar between reps.

Conditioning
4 Rounds For Time
10 Strict HSPU 3″ deficit
1 Legless Rope Climb 20ft (sub: climb with legs)
400m Run

WOD Notes: TD = 10-15 minutes. Strict HSPU scale = kipping or use level surface. You may also do 3 wall climbs or 10 strict db presses. No stacking abmats to reduce range of motion. Legless scale = 1 lap sled pull with arms or 3 up/downs.


7/27/2016 – WOD

Strength
2 Cleans (full) + Jerk – 6 sets @ 70-85%
—You may drop the bar after first clean, but try to do 2nd clean within 10 seconds.

Conditioning
10 Rounds For Time
6 DB Snatches (alternating) 80/50#
12 Wall Balls 20/14#
30 Double Unders

WOD Notes: TD = 13-20 minutes. DB snatch weight is relatively light to where you can muscle snatch most of the reps. Wall balls should be UNBROKEN every round! Rx’d is 10ft for men & women (scale to 9ft if 10ft is too challenging to do unbroken!). DU scale = 50 singles.


Image result for earth fed muscle

Samples will be at Rage today. Please take one if you have an interest of buying some in the future.

7/26/2016 – WOD

Strength
Bench Press – Work up to a heavy single then, 5×5 (heavy)

Conditioning
2 Rounds For Time
30 Push Jerk 155/105#
40 T2B
50 Cal Row

WOD Notes: TD = 11-18 minutes. PJ = 55% of 1RM (should be able to do them in 2-3 sets each round). If you aren’t proficient at T2B (40 in a row will take too long), you may partition the entire WOD into 4 Rounds of: 15 PJ / 20 T2B / 25 Cal Row. Majority of athletes should do the WOD this way, unless you’re really proficient with T2B to where you can link 20+ in a row. T2B scale = same # of reps of hanging knee raises or sit-ups. Large classes may use Air Dyne instead of rower.


7/25/2016 – WOD

Strength
Back Squat – 6×3 @ 80-87%
—Use a little heavier than last week

Conditioning
15 Min AMRAP
6 Hang Power Cleans 185/125#
8 Front Rack Lunges 185/125#
10 GI Janes

WOD Notes: TD = 4-6 rounds. Use around 65% of HPC max. All 14 barbell reps should be unbroken if possible. If you break it up, make sure to do 5 HPC, rest 10-15 seconds, then do the remainder of reps unbroken.


Image result for lurong living essential

There will be a Lurong table set-up at Rage during the evening classes.

7/23/2016 – WOD

Conditioning
25 Min AMRAP
15 Overhead Squats 135/95#
10 (T2B + Pull-up complex)
20 Burpees
600m Run

WOD Notes: TD = 4-6 Rounds. OHS weight is 45% of 1RM. You may sub front squats instead of OHS if mobility is limited. 1 rep  = 1 T2B + 1 pull-up (for the complex). You may kip both movements. If you can’t do a T2B or pull-up you will do 15 sit-ups + 10 ring rows or 10 jumping pull-ups. 600m run is to the sewer as you go around the turn.

Reminder: Today at 10am, the winner of the Nano 6 challenge will be announced. In addition, there will be prizes for 5th, 4th, 3rd, 2nd as well (one of them is case of FitAid). If you don’t have plans, please try to be there for it! I hope you all took away something from this challenge and that it will motivate you to keep training hard! Also, Rage will open at 8am and will be Open Gym.