Category Archives: Uncategorized

1/21/2017 – WOD

Conditioning
Complete with a partner for time
10 Rope Climbs 20ft
40 Dball Over Shoulder 150/100
80 Hang Squat Cleans 135/95#
120 Cal Row
160 Burpees

WOD Notes: TD = 20-27 min. You may split reps anyway you’d like with your partner. Try to partner up with someone who can use the same weights as you. RC scale = climb to 15ft or do 2 up/downs per RC. If you don’t want to partner up with someone, you will cut everything in half. HSC should be less than 50% of your max & you should be doing 5 reps at a time before switching.

Reminder: Gymnastic Skills Clinic #2 is tomorrow from 12-2pm. T2B & Rope Climbs will be covered. Cost = Free for Rage members, $10 for Non-Members.

1/20/2017 – WOD

Strength
Back Squat – 1×5@65%, 1×5@75%, 2×2@85%, 1×2@95%, 1×1@100% (week 6)
—Then unrack your goal weight for 15-20 sec. If you feel strong, go for a new PR, if not wait until Monday.

Conditioning
Make-up/Skill Day!

Reminder: Gymnastic Skills Clinic #2 is this Sunday from 12-2pm. T2B & Rope Climbs will be covered. Cost = Free for Rage members, $10 for Non-Members.

1/19/2017 – WOD

Strength
Snatch (full) – 7×1 @ 75-95%

Conditioning 
For Time
50 Wall Balls 30/20# To 10/9ft
25 DB Snatches (alternating) 70/45#
1000m Run
25 DB Snatches (alternating) 70/45#
50 Wall Balls 30/20# To 10/9ft

WOD Notes: TD = 13-19 min. Choose a WB where you can do sets of 10-15 reps at a time. Focus on good squats and hitting your targets! The run will be 4x250m (firehydrant and back 4x). If you running isn’t an option for you, you will Row 1000m or bike 1 mile. DB Snatches should be light!

1/18/2017 – WOD

Strength
Clean n Jerk – 5 reps @ 85-95%
—Work up to a little heavier than last week

Conditioning (20 min cap)
2 Rounds For Time
10 Ring Muscle-Ups 
30 Push Jerks 145/100#
1000m Row

WOD Notes: TD = 13-20 min. You may do bar mu instead. MU scale (1) = 15 C2B + 10-15 dips. MU scale (2) = 20 Burpees + 20 jumping pull-ups. PJ weight should be less than 50%, so you should be able to get them done in 2 sets.

1/17/2017 – WOD

Strength
Bench Press – 7×2 @ 90% + 1 ME set at 65%

Conditioning 
1-10 Reps of:
Deadlift 255/165#
GI Janes

WOD Notes: TD = 8-14 min. DL = 55% (should be fairly light). If you can’t get your chin over the bar on a GI Jane you may do Burpees + ring rows. 

Henry

1/16/2017 – WOD

Strength
Back Squat – 1×5@65%, 1×5@75%, 2×2@85%, 1×2@95%, 1×1@100% (week 6)
—Then unrack your goal weight for 15-20 sec.

Conditioning 
400 Double Unders For Time
***Top of every min do 6 Front Rack Lunges 205/135#
—rest 3 min when complete then
Tabata Air Dyne For Max Calories 

WOD Notes: TD = 8-12 min (12 Min Cap) / 65-110 cal. WOD starts with the lunges. They should be heavy (60% of front squat). DU scale = 100-150 (only if you can do them fairly well) or 500 singles. If you are proficient at DU, approach this as an emom of 6 lunges + 50 DU. 

1/15/2017 – WOD 

Closed

1/14/2017 – WOD

Conditioning
For Time
3 Rope Climbs 20ft
15 Thrusters 155/105#
40 Bar Facing Burpees
2 Rope Climbs 20ft
12 Thrusters 155/105#
30 Bar Facing Burpees
1 Rope Climb 20ft
9 Thrusters 155/105#
20 Bar Facing Burpees

WOD Notes: 13-19 min. Thrusters should be heavier than normal. You should have to break them up into 2 sets each round. Rc scale = climb to 15ft or 5/4/3 up/downs by round.

1/13/2017 – WOD

Strength
Back Squat – 5×5 @ 90%
—use same weight as Monday

Conditioning 
Make-up/Skill Day!

1/12/2017 – WOD

Strength
Snatch (full) – 2 every min for 8 min
—Start @ 80% & work up to 90% by the end

Conditioning
5 Rounds (interval style)
5 Power Snatch (unbroken) @ 75%+
12 C2B Pull-ups
25/20 Cal AD Bike
—rest 2 minutes between rounds

WOD Notes: TD = Less than 2 minutes each round. Power snatches should be touch n go, however if you don’t feel comfortable you may do quick singles. Weight should start to get challenging by the 5th rep each round. C2B scale = 12 chin over bar, 10 ring rows, or 10 knee assisted pull-ups. The bike should be an ALL OUT sprint!!! DO NOT hold back! Score = total time minus 8 minutes.