Strength
Clean (full) – 1 EMOM For 10 Minutes
—Start at 75% & work up to a heavy (not max) single
Conditioning
For Time
Run 800m
20 Front Squats 225/155lb
Run 400m
20 Deadlifts 315/205lb
Run 800m
Assistance
4×10 GHD Back Extensions (weighted)
WOD Notes: FS & DL weight should be 65-70% of each 1RM. You should have to break up the front squats 1-2 times. Make sure to have weights ready for an easy transition to the DL.
7pm doing Manmakers!
Strength
Jerk (from rack) – 5×3 @ 80%+
—Work up to a 3RM. You may split or power jerk.
Conditioning
3 Rounds For Time
10 Power Cleans 225/135lb
20 HSPU
40 Cal Row
—Rest 3 minutes between rounds
WOD Notes: Each round is supposed to be 90%+ effort. PC weight is 76% of 1RM PC. There is no deficit for HSPU. Scaling for HSPU are 20 push press @ 50% of 1RM Push Press. We will have to run a 2nd heat 3 minutes later to account for the rowers, so pick a partner that’s similar in ability.
Strength
Back Squat – 5×5 @ 87.5%
—Week 4. Use slightly heavier than last wk
Conditioning
21-15-9
Thrusters 135/95lb
Burpee Box Jump Overs 24/20″
—Rest 2 minutes
10 ManMakers For Time (you choose DB weight)
WOD Notes: Thruster weight should be heavy enough to where you break it up on the 1st & 2nd set once. Manmaker = 1 push-up + 1 row with arm (r) + 1 row with arm (L) + 1 squat clean n jerk. Recommended weights are 45/30lb DB, but try to maintain a quick speed to where you can finish in under 3 minutes. Record 2 separate times for each WOD.
Ragers at the Kyle Pagerly 5K Run!
Conditioning
Complete Chipper For Time
200 Double Unders
100 Cal Row
75 Burpees
50 KB Swings 70/53lb
25 T2B
10 Power Snatches 165/105lb
WOD Notes: Half of the class can start at the bottom of the WOD and work there way up if classes are large. Power snatch weight is 75% of 1RM power snatch. Scaling for DU is 400 singles.
Bonnie finishing power snatch
Strength
Back Squat – 5×5 @ 85%
—Week 3. Same weight as Monday
Conditioning
Make-Up Day! If you didn’t miss a day this week, use this time to work on any skills that you want to improve. Suggestion for a WOD would be:
6 Rounds
1 Lap Prowler Push (heavy)
150m Ski Erg
—Rest 2 minutes between rounds
Strength
Clean Complex – (1 clean + 1 Front sq + 1 Jerk)
—7×1 @ 80%+ of CnJ. Clean can be full or power
Conditioning
For Time
5 Clean n Jerk 235/145lb
15 C2B Pull-ups
7 Clean n Jerk 215/125lb
15 C2B Pull-ups
9 Clean n Jerk 195/115lb
15 C2B Pull-ups
11 Clean n Jerk 145/85lb
15 C2B Pull-ups
WOD Notes: You do not have to do a full clean in the WOD, you may power clean them. Percentages should be around 80%, 70%, 60%, 50% of your max CnJ by round. The 5 CnJ should take you over 30 sec the 1st round. You may scale C2B pull-ups to 10 each rd or you may do chin over bar.
Strength
Deadlift – 2 EMOM For 10 Minutes (clean grip – move bar with speed)
—Start at 70% & work your way up to 75% max using good technique only.
Conditioning
For Time
1600m Row
100 Wall Balls 20/14lb
1200m Run
Assistance
4×10 Weighted GHD Hip Extensions
WOD Notes: Rx for wall balls is to the black line for men & women.
Tighe doing hip extensions
Strength
Bench Press – 5×7 @ 75%+
Conditioning
5 Rounds For Time
8 Front Rack Lunges 205/125lb
4 Wall Climbs
1 Rope Climb 20ft
Midline + Extra Work
4x (30 sec GHD Sit-up Hold + 30 Sec all out on Ski Erg)
—Use weight for GHD Hold if necessary. No rest between GHD & Ski Erg
WOD Notes: Lunge weight is 55-60% of 1RM Front Squat. You may scale the # of reps of wall climbs, touch knees/stomach to the wall, or do 8 reverse inch worms each round. Rx is nose to the wall for each rep and walk your hands out into the bottom of push-up position. Scaling for RC are 1 lap sled pull with arms only or 4 up/downs.
Henry getting some special treatment
Strength
Back Squat – 5×5 @ 85%
—Week 3. Weight is slightly heavier than last week
Conditioning
5 Rounds For Time
8 DB Snatches (alternating) 90/55lb
15 Burpees
WOD Notes: Time domain for this WOD is 8-12 minutes. Your feet must leave the ground of the burpee and hands can go behind head on the finish.
Great pic of Dianne squatting!
***No Open Gym today! Rage closes after the 10am class!
Conditioning
For Time
Run 800m
21 Thrusters 135/95lb
21 Box Jumps 30/24″
Run 400m
15 Thrusters 165/105lb
15 Box Jumps 30/24″
250m Sled Drag 90/45lb
9 Thrusters 185/115lb
9 Box Jumps 30/24″
20 Ring Muscle-Ups or 40 Burpees
WOD Notes: The weight increases for the thrusters each round. Most of you will be increasing 5-10# each round.
Eric, Jenny, Nina, Ross at the South Philly Rumble (12th place)
