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4/8/2015 – WOD

Strength
Snatch – 7 sets (Pwr Snatch + Full Snatch)
—Start @ 75% of Snatch & work up to a heavy complex. You don’t have to touch n go the reps.

Conditioning
For Time
15 Ring Muscle-Ups
15 Power Snatches 135/95#
100 Cal Row
15 Power Snatches 135/95#
15 Ring Muscle-Ups

Extra Work
a) Snatch Pulls – 5×3 @ 120% of Snatch
b) 3xME Weighted Plank

WOD Notes: Time domain for this WOD is 15-20 minutes. Scaling Option #1 =5-8 MU/rd or do as many as you can in 3 minutes. Option #2 = 15 C2B Pull-ups / 15 Dips. Option #3 = 15 C2B Pull-ups / 15 Burpees. Power Snatch weight is 60-65% of 1RM Power Snatch

  Planks everywhere 

4/7/2015 – WOD

Strength
BB Complex – 7 sets (Pwr Clean + Sq Clean + Jerk)
—Start @ 80% of CnJ & work up to a heavy complex. You don’t have to touch n go the cleans.

Conditioning
6 Rounds (interval style)
1 Legless Rope Climb 15ft (scale – with legs 20ft)
7 Push Jerk 205/125#
14 Lateral Burpees over Bar
—Rest 1 minute between Rounds

WOD Notes: PJ weight is 67-70% of 1RM PJ. Each round should be 95% effort, since there is rest after each round (sprint the burpees!) Subtract 5 minutes from your time at the end. 2nd scaling option for RC is pulling sled 1 lap with arms only (heavy).  

4/6/2015 – WOD

Strength
Back Squat – 4×7
—Start @ 70% & work up to a 7RM

Conditioning
For Time
Run 800m
20 T2B
30 Back Squats (bodyweight)
20 T2B
Run 800m

WOD Notes: No racks are allowed for back squats unless you absolutely need one. BS weight is 45-50% of 1RM (goal is to do all 30 reps unbroken). You should only be trying bodyweight if you can do them in no more than 2 sets. You may scale reps down to 10-15 for T2B or do 40 Sit-ups for each 20 T2B. Time domain for this WOD is 10-15 minutes.

Weighted planks for extra assistance work

4/4/2015 – WOD

Conditioning
Complete with a partner for time
100 GI Janes
100 DB Snatches 70/45#
Row 4k
*One partner does 250m sled drag 45/25#, while the other one chips through the WOD. Once partner gets back from sled drag, you must switch. Keep a running total of reps as you go through the WOD.

WOD Notes: You may not move on to the next movement until you finish all the reps.

***Normal Schedule today! Rage is closed tomorrow for Easter!     

4/3/2015 – WOD

Strength
Front Squat – 2 EMOM for 8 Minutes @ 85%

Conditioning
For Time
40 Wall Balls 20/14#
3 Bear Complex 185/115#
30 Wall Balls
3 Bear Complex
20 Wall Balls
3 Bear Complex
10 Wall Balls
3 Bear Complex

WOD Notes: You may squat clean thruster from the front & behind the neck for the bear complex if you’d like. Otherwise, a Bear Complex = pwr clean+front squat+jerk+back squat+jerk. This WOD will test the muscular endurance in your legs. BB weight is 60-62% of CnJ max.

***Schedule today- 5:30am, 8am, & 4pm classes. Open gym 1-4pm as well.  

4/2/2015 – WOD

Strength
EMOM for 10 Minutes
ODD = 5 Bench Press @ 75%
EVEN = 10 Ring Rows
*Maintain plank position throughout ring rows (no saggy hips). Also, keep shoulders back when arms are extended, then pull rings to the armpits. Advanced = stand under rings. Novice = stand in front of rings

Conditioning
5 Rounds For Time
6 Power Cleans @ 75%
12 C2B Pull-ups
Run 400m

WOD Notes: Time domain for this WOD is 12-20 minutes. You may choose to touch n go the cleans or do singles as you go through the WOD. If you feel like you need extra work, take out the prowler & do 4×1 lap (heavy as possible) with as much rest between as needed.

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

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!