Category Archives: WOD

7/22/2020 – WOD

Strength
Every 3 Min x 5 Sets
a) 1 Snatch Pull + 2 Snatches – @ 70-75%
b) Strict Pull-ups: 7-9 Reps
—Do only 5 sets of the Pull-ups. Pull the bar as high as possible for snatch pull. Contact hips then drive elbows high/back.

Conditioning
6 RFT (Interval Style)
8 Front Rack Lunges (increase every 2 rds)
10 DB Hang Curls 60/40#’s
15/12 Cal Ski
—Rest 1 minute between rounds. Score = total time minus 5 min.

WOD Notes: RX Lunge weight = 165/185/205# for men & 115/125/135# for women. Weight should feel light, medium, & heavy every 2 rds but all 6 rds unbroken. You should be under 2 minutes each rd. Try to ski at 95%+ effort (fast, but not quite 100% all out). 

7/21/2020 – WOD

Strength
Every 2:30 x 5 Sets
a) Deadlift – 4 reps @ 75%+ (3 sec eccentric)
b) DB Bench Press – 8 Reps (try to use a little heavier than last wk)

Conditioning
For Time
40 Burpee to Target
30 DB Snatches (alternating) 70/45#
60/45 Cal Bike
30 DB Snatches (alternating) 70/45#
40 Burpee to Target

WOD Notes: Goal is 12-17 min. Use a bar that’s slightly above reach if possible or hit lower on your wrist. DB Snatches should be done in 1-3 sets each round & should be muscle. You shouldn’t have to pull under at all (switch mid air). 

Assistance
Hollow Rocks – Tabata 10 Rounds

7/20/2020 – WOD

Strength
Every 3 Min x 5 Sets
a) Back Squat – 5 Reps (3 sec eccentric) @ 75%
b) Ring Rows – 10 Reps (3 sec eccentric)  (Rx+ = 1-2 Pegboard Ascents)

Conditioning
10 Min AMRAP
10 Double Unders
1 (Power Clean + Hang Cluster) 135/95# (RX+ = 155/105#)
20 Double Unders
2 (Power Clean + Hang Cluster) 135/95#
30 Double Unders
3 (Power Clean + Hang Cluster) 135/95#
40 Double Unders
4 (Power Clean + Hang Cluster) 135/95#
***Climb ladder until 10 min is up.

WOD Notes: Goal is to get to the round of 8+. DU sub = 1/2 the amount of DU or 2x singles. Barbell should feel relatively light to where you can keep moving consistently without looking at the bar too much. You must do the complex unbroken each rep (hang on to bar after each power clean).

Assistance
Weighted Plank – 10 Sets: 30 sec on / 30 sec off

7/18/2020 – WOD

Conditioning
10 RFT
4 Dball Squat Clean 125/80#
6 GI Janes (RX+ = 5 Bar MU)
200m Run

WOD Notes: Goal is 27-35 min. You must dump the ball behind you after you squat the Dball. The run is up to the next parking lot entrance & back to Rage. Choose a bar above your reach if possible. If you have a really low bar, do C2B.

7/17/2020 – WOD

Strength/Conditioning
Make-up/Skill Day!

7/16/2020 – WOD

Strength
Every 2:30 x 5 Sets
a) Power Clean + Squat Clean @ 75-80% (heavier than last wk)
b) DB Front Raises – 8 Reps (slow eccentric)

Conditioning
For Time
2 Wall Climbs (RX+= Hs Walk 20/40/60/80/100ft by rd)
10/8 Cal Row
3 Wall Climbs
20/16 Cal Row
4 Wall Climbs
30/24 Cal Row
5 Wall Climbs
40/32 Cal Row
6 Wall Climbs
50/40 Cal Row

WOD Notes: You may sub wall climbs for walking around box on hands in pike position. 1/2 lap, 1 lap, 1.5 laps, 2 laps, 2.5 laps by rd. Goal is 12-16 min.

7/15/2020 – WOD

Strength
a) Power Snatch + Full Snatch + OHS (5 sec tempo + pause) @ 75%
b) Strict Pull-ups (3 sec negative): 6-8 reps or 2 Pegboard ascents)

Conditioning
6 Min AMRAP
5 Squat Snatches 115/75# (RX+ = 135/95#)
10 Push Press 115/75#
—rest 2 min
6 Min AMRAP
10 Box Jump Overs 24/20″
15/12 Cal Ski

WOD Notes: Goal is 6+ Rds for WOD #1 & 5+ Rds for WOD #2. Snatches should be quick singles & PP unbroken. You may do lateral box jump overs. You may sub power snatches for squat, if you don’t have the mobility.

7/14/2020 – WOD

Strength
Every 2:30 x 5 Sets
a) Deadlift – 5 reps @ 75%+ (3 sec eccentric)
b) DB Bench Press – 10 Reps (try to use same as last wk)

Conditioning
3 RFT
15 Devil Press 50/35# 
20 T2B (RX+ = 25)
250m Sled Drag 70/45#

WOD Notes: Goal is 15-20 min. T2B sub = Hang Knee Raises, V-ups, or Sit-ups. Sled Drag should be a very fast walk or slog jog especially coming back down the hill.

7/13/2020 – WOD

Strength
Every 3 Min x 4 Sets
a) Front Rack Lunges – 10 Reps (heavy)
b) One Arm High Pulls – 10 Reps (each arm – slow eccentric)

Conditioning
4 RFT
25 Wall Balls 20/14# to 10ft
10 Hang Power Cleans 185/125#
15/12 Cal Assault Bike

WOD Notes: Goal is 12-15 min (3-3:30/rd). HPC should be challenging for 10 reps unbroken or you have to break them up once each set. Bike should take just over a min & no more than 90 sec. Men should try to hold over 60 RPM & women over 50.

Assistance
Weighted Plank – 5 Sets: 1 Min on /1 Min off

7/11/2020 – WOD

Conditioning
5 RFT
15 Overhead Squats 115/75# (RX+ = 135/95#)
10 C2B Pull-ups (RX+ = 15)
400m Run

WOD Notes: Goal is 15-20 minutes. Sub Strict PU or ring rows for kip C2B. You may also do chin over bar. OHS should feel light and unbroken each round.