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10/30/2017 – WOD

Strength
a) Bulgarian Split Squats – 4×8 (each leg) @ 40% of BS
—barbell should be in front rack. Use weaker leg first
b) One Arm High Pulls – 4×8 (each arm – heavy)
—use arms only, no hips

Conditioning
For Time
75 KB Swings 70/53#
250 Double Unders
100 Burpees

WOD Notes: TD = 13-19 minutes. You may scale this WOD by breaking this up into 3 rd: 25/115/34. You should choose this option if you have trouble doing big sets of each movement. DU scale = 400 singles or 125 DU.

Assistance
a) Wide Grip Strict C2B Pull-ups – Accumulate 50 Reps in the least amount of time
–Use weight if you can do 10+ strict unbroken. Scale = accumulate 20 negatives
b) Plank (weighted) – 8 sets: 45 on/45 off

***Core will be programmed everyday starting tomorrow for the entire month of November. It is recommended that you follow this whether you do it at Rage or at home! Lets go! #abseveryday

10/28/2017 – WOD

Conditioning
For Time
75 Wall Balls 20/14# To 10ft
15 Dball Over Shoulder 150/100#
800m Sled Drag 45/25#
15 Dball Over Shoulder 150/100#
75 Wall Balls 20/14#

WOD Notes: TD = 14-20 min. Wall balls should be done in sets of 20+ reps, so pick a ball that is light.

10/27/2017 – WOD

Strength
Front Squat – 20 Min to Find a 1RM

Conditioning
Make-up/Skill Day!

Assistance
a) L-Sit/tuck (Pegboard) – 10×30 sec (rest 90 sec between)
b) Banded Sandbag Bear Hug Walk– 4×60 sec
—Stand on a band and loop it around shoulders

10/26/2017 – WOD

Strength
3 Position Snatch (full) – 5 sets @ 70-80%
–above the knee, below the knee, floor

Conditioning
12 Min AMRAP
12 DB Snatches 70/45# (6R + 6L)
15 T2B
50 Double Unders
—Rest 1 minute
1500m Ski For Time With a Partner (switch every 30 sec)

WOD Notes: TD = 5-7 rd. The DB Snatches should be touch n go (6 reps with the Right arm then 6 with the left). T2b scale = 10/rd if you have trouble linking. DU scale = 80 singles or 25 DU.

Assistance
a) DB Bench Press – 5×8 (heavy)
b) DB Reverse Fly – 4×10
c) One Arm Farmers Carry – 2x100m (100m each arm – use 33% of DL)
–Use straps if you have them. Walk to Marcor Sign with right arm, then switch. Heavier than last wk.


10/25/2017 – WOD

Strength
3 Position Clean n Jerk (full) – 5 sets @ 70-80%
—above the knee, below the knee, floor, split jerk

Conditioning
5 Rounds For Time
10 Overhead Lunges 155/105#
1 Rope Climb 20ft OR 1 Pegboard Accent
400m Run

WOD Notes: TD = 14-20 min. OH lunges should feel heavy for 10 reps, but not a 10 rep max. You may do them reverse or normal. RC scale = 3 up/downs each rd.

Assistance
a) Glute Ham Raise Or GHD Hip Extension (weighted) – 4×10
b) BB Bent-over Rows (supinated grip) – 4×10 (heavy)
c) GHD Sit-ups (hold 5 sec at parallel, go down & up) – 4×10

10/24/2017 – WOD

Strength
Shoulder Press – 15 Min to Find a 1RM & do 4×8 @ 75%
—You may use a rack if necessary

Conditioning
10 Rounds For Time With a Partner
1 Round of DT 165/105#
25/20 Cal Bike

WOD Notes: TD = 2-2:30/rd. Partner B will start when Partner A gets to 20/15 cal on the bike. DT = 12 DL + 9 HPC + 6 jerks. You should be able to do it unbroken the first 3 rounds and maybe break up the cleans once in the later rounds.

Assistance
a) Hex Bar DL – 10×2 @ 80% of DL
b) One Arm High Pulls – 4×10 (heavy)
c) Hollow Rocks – Tabata 10 rounds

10/23/2017 – WOD

Strength
Back Squat – 20 Min to Find a 1RM

Conditioning
For Time
20 GI Janes
30 DB Thrusters 45/30#
60/50 Cal Row
30 DB Thrusters 45/30#
20 GI Janes

WOD Notes: TD = 11-17 min. GI Jane scale = choose a lower bar than your reach and pull up as high as you can. DB thrusters (each athlete has 2 DB) should be done in 1-3 sets each round. If there aren’t enough DB, you can use KB or a barbell.

Assistance
a) Wide Grip Strict C2B Pull-ups – Accumulate 40 Reps in the least amount of time
—Use weight if you can do 10+ strict unbroken. Scale = accumulate 15 negatives
b) Plank (weighted) – 10×30 sec (heavier than last wk)
—Rest 30 sec between sets


10/21/2017 – WOD

Conditioning
For Time
30 Wall Balls 30/20# to 10/9ft
20 C2B Pull-ups
250m Sled Drag 90/50#
30 Wall Balls
20 C2B Pull-ups
400m Run w/ Wall Ball 20/14#
30 Wall Balls
20 C2B Pull-ups
800m Run

WOD Notes: TD = 17-24 min. Wall balls should be heavier than normal. C2B Scale = chin over bar. Scale reps to 10-15 per round if you can’t link more than 10 in a row.