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4/1/2015 – WOD

Strength
Snatch – EMOM for 10 Min (1 Snatch Pull + 1 Full Snatch)
—Start @ 75% & work up to a heavy set. Stay over the bar as long as you can as you pull bar back to the hip.

Conditioning
3 Rounds For Time
50 Double Unders
9 Deadlift 155/105#
7 Power Snatch 155/105#
5 Overhead Squats 155/105#
1 Rope Climb 20ft

WOD Notes: Scaling for DU are 100 singles. Use same BB for all 3 movements. It should be light (33% of DL) to be where you can consistently move. You may front squat instead of OHS, if mobility is an issue. Scaling for RC are 8 Strict Pull-ups.

Announcement: Friday Schedule – 5:30am, 8am, 4pm classes only. Sunday – Closed

3/31/2015 – WOD

Strength
Press Complex (no rack) – 5 sets (3 Strict Press + 2 Push Press + 1 Push Jerk)
—Use 85%+ of 1RM Press. Jerk will feel light, so work on getting under bar quick.

Conditioning
5 Rounds (interval style)
10 Strict HSPU (no deficit)
15 KB Swings 88/53#
20 Cal Row
—Rest 1 minute between rounds

WOD Notes: Scaling for HSPU are 10 DB Push Presses (make it challenging for 10 reps). You may also scale the reps of the HSPU to 5-7 each round or use an abmat to decrease range of motion. Each round should be 95% effort, so don’t hold back on the rows each round. Subtract 4 minutes at the end from your time.  
Henry is ready to rock 15.5!

3/30/2015 – WOD

Strength
Back Squat – 3 EMOM for 8 Min @ 75%

Conditioning
“15.6”
9-15-21-27 reps for time of:
Front Rack Lunges 135/95#
Bar Facing Burpees

WOD Notes: Lunge weight should be light to where you can go unbroken every round except for rd of 27 possibly. You must face the bar on the burpees. Time domain for this WOD is 7-12 minutes.  

3/28/2015 – WOD

Conditioning
“Open WOD 15.5”

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Men use 95 lb. Scaled 65lb
Women use 65 lb. Scaled 45lb

WOD Notes: This WOD is a great test of fitness! It requires both mental & physical toughness, where you have to hang on the bar for as long as possible without breaking. However, some of you will need to have game plan as to how you will break up your thrusters. Let’s have fun with this last one Ragers. Remember: Group picture will be taken at some point during tomorrow!

3/27/2015 – WOD

Strength
Bench Press – 6×4
—Start @ 75% & work up to a 4RM

Conditioning
Make-Up Day!

—15.5 has been announced & there are no burpees in the 2015 Open! Can you believe that?? I would recommend doing 15.5 tomorrow if you can’t make it Saturday. Let’s try and get as many Ragers possible to do 15.5 this Saturday. I would like to get an updated group picture of all Rage members at some point Saturday. Let’s have fun with 15.5 as we close out the Open! We will run heats every 20 minutes starting at 9am!

3/26/2015 – WOD

Strength
Front Squat – 6×4
—Start @ 75% & work up to a 4RM

Conditioning
For Time
20 Wall Balls (unbroken) 30/20#
Run 250m
20 Wall Balls
Run 400m
20 Wall Balls
Run 400m
20 Wall Balls
Run 800m

WOD Notes: WB must be unbroken every round! Time domain for this WOD is 12-17 minutes. If you can’t run you may row the same distance each round.

  
Welcome Ben!

3/25/2015 – WOD

Strength
Snatch – 1 every 90 sec for 12 minutes (9 total lifts)
—Start @ 80% & work up to a heavy rep

Conditioning
5 Rounds For Time
10 DB Snatches (alternating) 70/45#
5 Ring Muscle-ups or 10 C2B Pull-ups
1 Rope Climb 20ft
—Rest 1 minute
1000m Row For Time

Assistance
4×6 RDL @ 60%+ of 1RM DL

WOD Notes: Time domain for this WOD is 10-15 minutes. You may scale the  MU reps to 2-3 each round, if 5 will take too long. Scaling for RC are 10 Slam Balls. DB weight should be light, so that you can get through them quickly. Record a separate time for the row on the whiteboard (should be within 20 seconds of PR). There’s lots of pulling today!  

3/24/2015 – WOD

Strength
Clean n Jerk – 1 every 90 sec for 12 minutes (9 total lifts)
—Start @ 80% & work up to a heavy rep

Conditioning
7 Rounds For Time
3 Clean n Jerk 225/145#
10 T2B
30 Double Unders

Midline
Tabata Sit-ups (weighted) – Anchor feet

WOD Notes: CnJ weight should be around 75% of 1RM. Scaling for T2B are 25 hollow rocks each round. Scaling for DU are 75 singles. Time domain for this WOD is 8-15 minutes.

 
 

 Gymnastics Clinic – Working that hollow position. 

3/23/2015 – WOD

Strength
Back Squat – 6×4
—Start @ 75% & work up to a 4RM

Conditioning
Buy In: 500m Row
21-15-9-6-3
Thrusters 115/75#
Burpee Box Jumps 24/20″
Buy Out: 500m Row

WOD Notes: This is somewhat of a prediction of 15.5. Thruster weight should be light enough to do all rounds unbroken. You must show full extension on top of the box before stepping/jumping off (these are not box overs). Time domain for this WOD is 10-15 minutes.  
Jarod looking good on his back squats!

3/21/2015 – WOD

Conditioning

“Open WOD 15.4”

8-minute AMRAP:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
handstand push-ups
3 cleans
12 
handstand push-ups
6 cleans
15 
handstand push-ups
6 cleans
18 
handstand push-ups
6 cleans
21 
handstand push-ups
9 cleans
Etc., following same pattern

M 185 lb.  F 125 lb.