7/7/2017 – WOD

***Rage will close at 6:15pm after open gym***

Bulgarian Split Squats (hold Bar in front rack) – 5×5 (each leg)
—Heavy as possible. You may rest after doing a set on your one leg.

Make-up/Skill Day!

7/6/2017 – WOD

Hang Snatch (full) – 1 every minute for 10 minutes. Start @ 75% & work up.
—Your choice if you want to go from below or above knee.

3 Rounds For Time
2 Rope Climb 20ft
10 DBall Over Shoulder 150/100#
90 Double Unders

WOD Notes: TD = 10-16 min. RC scale = climb to 12/15ft or 6 up/downs. DU scale = 45 DU or 150 singles.

100m One Arm OH Carry For Max Weight (Do 100m each arm)
—Walk out Rage to the other side of road and come back in. Record weight on sheet.

7/5/2017 – WOD

Hang Sq Clean + Split Jerk – 1 rep every min for 10 min
—Start @ 75% & work up to a heavy single

Complete 8 Rounds For Time (with a partner)
15 Shoulder To Overhead 155/105#
500m Row

WOD Notes: 
TD = 18-24 min. Partner A works while partner B rests, however partner B will start at the 3 min mark if partner A takes longer than 3 min to finish rd. This applies to all rounds, so pay attention to the time when your partner starts their round. Each round is 95%+ effort, so push the row! Use about 50% of max push jerk (you should be able to go unbroken each round, but should get difficult by the 3rd round).

a) One Arm High Pulls – 3×10 (each arm)
b) Hollow Rocks – 10 Rounds of Tabata

7/4/2017 – Happy 4th Of July

***9am & 10am classes + Open Gym 11-12pm. Rage closes at 12pm!***

Deadlift – 1 set of Max Reps @ 80%
—Make sure tempo is slower down! No touch n go reps! Record on sheet.

“Hot Shots 19″ (Compare to 9/1/2014 and 9/2/2013)
6 Rounds For Time of:
30 Air Squats
135 pound Power clean, 19 reps
7 Strict Pull-ups
Run 400 meters

—Nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives on June 30, 2013 while fighting a fire in Yarnell, AZ.

WOD Notes: TD = 29-40 min. PC = 50% of 1RM. You should be able to touch n go multiple reps or do really fast singles the entire time! For the strict pull-ups I’d recommend doing quick singles with no negative. You may scale by doing kipping or ring rows.

Happy 4th of July!

7/3/2017 – WOD

***8am class, Open Gym 1-4pm, 4,5,6pm classes***

Back Squat – 1 set max reps @ 64% of 1RM DL (record on sheet) + 3×5 @ 80%
—Shoot for 8-12 reps. Remember: tempo should be slower down than how you come up.

15 Min AMRAP
3 Overhead Squats 135/95#
3 Bar Facing Burpees
3 T2B
6 OHS 135/95#
6 Bar Facing Burpees
6 T2B
9 OHS 135/95#
9 Bar Facing Burpees
9 T2B
12 OHS 135/95#
12 Bar Facing Burpees
12 T2B
*Keep climbing ladder by increasing 3 reps until the 15 min is up. Score = total reps

WOD Notes: TD = Rd 15-18. OHS should be unbroken every round and should start to feel difficult by round 12. T2B scale = hollow rocks. If you can do T2B, but can’t link do quick singles.

REMINDER: 4th of July Schedule = 9am & 10am classes + Open Gym 11-12pm!

Sierra setting up for a Deadlift

7/1/2017 – WOD

***8am & 9am classes. Open Gym 10-2pm***

“Complete the Following With a Partner (no rest between couplets)”
2 Rounds
50 Bear Hug Sandbag/Dball Squats 150/100#
5 Rope Climbs 20ft
3 Rounds
30 Power Snatches 115/75#
200 Double Unders
4 Rounds
10 Tire Flips
Run 250m

WOD Notes: TD = 25-35 min. One person may only work at a time. You can split up the work as needed. You must hold the sandbag/dball above your stomach with arms wrapped around. You should do 10 squats at a time and it should feel difficult. RC scale = climb to 12/15ft or do 2 up/downs per RC. PS should be light to where you touch n go 5 reps at a time. DU scale = 300 singles/rd. The tire flips you may flip a heavy tire together (counts as 1 rep) or flip a little lighter one by yourself.

Bear hug Squat Demo

6/30/2017 – WOD

a) Bulgarian Split Squats – 4×8 (each leg)
—Hold BB in front rack. You may either elevate front leg on plates or place rear foot on a bench.
b) One Arm Farmers Carry Test (use farmers handle) – Use 50% of weight from DL test.
—Every 10m = 1 rep. You may drop after every 10m, turnaround and quickly pick back up with same hand. Keep going until failure.

Make-up/Skill Day!

4th of July (Tuesday) – 9am & 10am classes only!

6/29/2017 – WOD

Snatch – 20 min to work up to a heavy single

12 Min AMRAP
15 Wall Balls 20/14#
12 T2B
9 KB Swings 88/70#
—Rest 1 minute then…
5 Min Max Cals on Air Dyne/Assault Bike With a Partner (use same bike)

WOD Notes: TD = 6-8 rounds. Use a heavier KB than normal and go in between Russian & American height if going OH is too difficult. Try to switch every 30-40 sec on the bike & go hard for those 30-40 sec!

6/28/2017 – WOD

a) Clean n Jerk – 15 Min To Work up to a heavy single.
b) Front Rack Box Step-up – 1 set: Max Reps on both legs (rest as needed between legs)
—Take 80% of DL & use 33% of that. Box height should be 1-3 in above knee.

20 Min AMRAP
50/40 Cal Row
80ft Handstand Walk OR 5 Wall Climbs
5 (4 Hng Pwr Clean + 4 FR Lunges + 4 Jerks) 155/105#

WOD Notes: TD = 3-4 Rds. Each rep of the BB complex must be unbroken. Use about 50-55% of CnJ max. The 5 sets should take about 2-3 min.

One Arm Farmers Carry – 4 x 1 laps of the parking lot (heavy as possible – use straps).
—Rest as much needed between sets