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10/15/2013 – WOD

Strength
Shoulder Press 6×2
—Start at 75% & work up to a heavy 2RM

Conditioning
10 Min AMRAP
5 HSPU 7/4″ Deficit
25 Double Unders
*3 Hang Power Cleans 205/135lb @ top of every minute
—Rest 5 minutes
3 Mile Air Dyne for Time (with partner)

WOD Notes: For the strength portion, you may work up to a heavy hang power clean instead of doing shoulder presses if shoulders are sore from yesterday. Hang Power Clean weight should be about 75% of 1RM in the WOD. Scaling for Double Unders are 12 Double Unders or 60 Singles. Scaling for HSPU are Push Presses @ 60% of 1RM, or elevated HSPU with foot on a box. Only one partner may work at a time for the 3 miles on the AD. I would suggest doing an interval style 30 sec on / 30 sec off & focus on sprinting each effort!

10/14/2013 – WOD

Strength
Back Squat – 3×10
—Start @ 70% & work up to a heavy 10RM

Conditioning
4 Rounds For Time
10 Thrusters 135/95lb
15 SDLHP 70/53lb KB
Run 400m

Midline – 4×12 GHD Sit-ups (Tempo)

WOD Notes: Thruster weight should be moderately heavy, which you should be able to get all 10 reps unbroken each round, but the last round should challenge you.

10/12/2013 – WOD

Strength
Snatch – Work up to 85% and do 1 EMOM for 7 minutes
—Full Snatch is preferred if mobility allows

Conditioning
Complete For Time
1 Snatch Complex 155/105lb
5 Lateral Burpees over Bar
7 C2B Pull-ups
3 Snatch Complex
10 Lateral Burpees over Bar
14 C2B Pull-ups
5 Snatch Complex
15 Lateral Burpees over Bar
21 C2B Pull-ups
3 Snatch Complex
10 Lateral Burpees over Bar
14 C2B Pull-ups
1 Snatch Complex
5 Lateral Burpees over Bar
7 C2B Pull-ups

*Snatch Complex = 1 Squat Snatch + 1 Hang Pwr Snatch + 1 OHS

WOD Notes: Snatch complex should be about 65% of 1RM Snatch. Beginners will scale to an even lower weight to practice technique. Scaling for C2B are chin over bar pull-ups.

10/11/2013 – WOD

Strength
Wide Grip Bench Press 5×3
—Start @ 75% and work up to a heavy 3RM

Conditioning
“Tabata” – (20 sec on / 10 sec off for 8 rounds)
KB Swings 70/53lb
—Rest 1 min
HR Push-ups
—Rest 1 min
Tire Flips
—Rest 1 min
Air Dyne (calories/distance)

WOD Notes: You will be at each movement for 4 minutes then switch with 1 min of rest in between. Record total reps for each movement. You may use a partner to flip the tire if necessary.

10/10/2013 – WOD

Strength
Front Squat 6×2
—Start at 75% & work up to a heavy 2RM

Conditioning
5 Rounds For Time
36 Double Unders
18 Wall Balls 20/14lb
9 Toes To Bar
—Row 500m Immediately after finishing last round

WOD Notes: Scaling for double unders are 100 singles or 18 double unders. If t2B are a difficult movement for you, really focus on getting your legs as high as possible with each rep. Time stops when 500m Row is completed.

5:30am class looking like they should be in the “Thriller” music video!

10/9/2013 – WOD

Strength
Clean n Jerk – 15 Min to Work up to a heavy 1RM
—Squat Clean is preferred over power clean
***Ross – 352# Clean n Jerk – IMG_2753

Conditioning
6 Rounds For Time
5 Curtis P. Complex 185/115lb
Run 250m

Assistance
3×12 Weighted Back Extensions

WOD Notes: Curtis P. Complex = 1 pwr clean + 2 lunges + 1 Jerk. Weight used should be 65% of your 1RM CnJ. Make sure to do the assistance work if time permits!

Sue looking great overhead!

10/8/2013 – WOD

Strength
Weighted Wide Grip Strict Pull-ups – 4x Max Effort
—Choose a weight/band that limits you to 8-10 reps. Rest 2 min between sets

Conditioning
For Time
40 Burpees
5 Rope Climbs 15′
Row 1600m
5 Rope Climbs 15′
40 Burpees

WOD Notes: Scaling for rope climbs are 3 up/downs, 1 sled pull, or 8 ring rows each rope climb.

Tim flying around on the rope monkey-style!

10/7/2013 – WOD

Strength
Back Squat 1×5 (70%), 1×3 (80%), 1×2 (90%), 3×1 (95-100%), 2×3 (90%)
—Work up to a heavy 1RM

Conditioning
12 Min AMRAP
3 Bear Complex 185/115lb
9 Lateral Box Jump Overs 24/20″
15 Sit-ups (weighted)

WOD Notes: Weight for the bear complex (75% of thruster) should get heavy as the workout progresses. You may squat clean thruster each rep if you’d like.

Reminder: Functional Movement Screening starts @ 5pm tonight. Please try to arrive a few minutes early & do your best not to cancel your appointment as we have a lot more Ragers interested.  I will email appointment list tomorrow morning.

Ragers at the Kyle Pagerly Memorial 5K Run!

Ross (Scary guy in the corner) with the gold medal in his first Oly lifting Competition!

10/5/2013 – WOD

Conditioning
Complete for time (in any order)
25 Tire Flips 400/350lb
75 GI Janes
250m Farmers Carry 70/53 KB
Run 2 Miles

Reminder: Monday Oct 7th – Functional Movement Screening starts @ 5pm and will go until about 8pm. Sign-up sheet will be @ Rage this week. This is free to all Rage members!

***Good luck to Ross competing in his first Oly Meet at CF Center City on Sunday!

Tina G. – Did WOD today by herself today during open gym…poor baby 🙁

10/4/2013 – WOD

Strength
Narrow Grip Bench Press 5×3
—Start at 80% & work up to a heavy 3RM

Conditioning
Buy In: Bike 1 Mile
4 Rounds
3 (1 Pwr Snatch + 1 Hang Pwr Snatch) 155/105lb
15 Toes To Bar
Buy Out: Bike 1 Mile

WOD Notes: Weight for Pwr Snatch is 75% of 1RM. You must drop after each Hang Pwr Snatch & reset for each Pwr Snatch (from ground). You must complete both reps unbroken (hang on) each set. You may scale reps for T2B to 10-12 each round if 15 is too many.