Category Archives: WOD

10/27/2021 – WOD

Strength
a) Deadlift (Mid Grip) – 5×3 @ 75%+ of DL
b) Reverse Flies (incline bench or bent over) – 4×12-15
—Superset a/b every 3 minutes

Conditioning
4 RFT
10 Single Arm Devil Press 60/40#
2 Rope Climbs 15ft  (RX+ = 20ft)
Run 400m

WOD Notes: Goal is 16-20 minutes. SA DP = Burpee w/ DB in (R) arm + Snatch (R) arm + Snatch (L) arm. Next rep you will Burpee w/ DB in (L) arm and continue. RC sub = climb 10-12ft or do 4 up/downs or 6 heavy pulleys. 

Assistance
a) Hip Adduction (rower seat) – 3×12 (each leg)
b) GHD Sit-ups – 10×10 or Weighted Sit-ups (rest 20 sec between sets)

10/26/2021 – WOD

Strength
a) Front Squat – 5×3 (1 Pause + 2 regular) @ 80%+ (heavier than last wk)
b) BB Skull Crushers – 5×8 
—Superset a/b every 3 minutes

Conditioning (15 Min Cap)
120/100 Cal Ski For Time
Every 1:30 starting at 0:00, do:
*ODD RDs = 10 Back Squats (BW) or 55%
*EVEN RDs = 15 T2B

WOD Notes: Goal is to finish under the 15 min cap. You should have 50-60 sec to ski each round. The max number of sets you will do is 5×10 squats & 5×15 T2B. If you get to the 15 min mark and you’re only a few calories away 10 or less you can finish. There is no rack for the back squats. T2B sub = 8-10 T2B + 5-7 V-ups if you can do T2B. If you can’t do any T2B you may sub weighted leg raises or sit-ups. No scaling reps!

Assistance
a) Lateral Raises + Front Raises – 4×10 Each (slow eccentric on way down)
b) Banded TKE – 4×20-25 Reps (use thick band)

10/25/2021 – WOD

Strength
a) Split Jerk – 5×3 (Pause on dip/catch first rep) @ 80%+ (heavier than last wk)
b) One Arm High Pulls – 4×10 (each arm)
—Superset a/b every 3 minutes

Conditioning
5 RFT
30 Double Unders
10 Push Jerks 155/105#  (RX+ = 185/125#)
30 Double Unders
20/16 Cal Row

WOD Notes: Goal is 12-16 min. DU sub = 15 DU or 50 singles. PJ = 60% (should be unbroken each round but challenging).

Assistance
a) Weighted Plank – 10 Sets: 30 sec on / 30 sec off
b) 8 Barbell Bicep Curls + 50ft Gun Walk x 5 Sets

10/23/2021 – WOD

Conditioning (35 Min Cap)
For Time w/ a Partner
60 Power Cleans 155/105# (55%)
120 Wall Balls 30/20# to 10/9.5ft
300/240 Cal Assault Bike
120 Wall Balls 30/20# to 10/9.5ft
60 Power Cleans (increase weight every 20 reps)

WOD Notes: Goal is to get to the last set of Power Cleans & get through 20-30+ Reps. You should be able to touch n go 5 at a time with your partner. Switch every 10 reps on the WB. Try to sprint the bike in 30 sec intervals or 10 cals on / 10 cals off. RX Weights last set = (m: 185/225/245) (f: 125/135/145)

10/21/2021 – WOD

Strength
a) 2 Hang Power Clean + 1 Hang Sq Clean – 5 Sets @ 75%+
b) Russian Twists (weighted) – 5×30-45 sec
—Superset a/b every 3 minutes

Conditioning
2 RFT
5 Rounds
5 Barbell Bench Press (70%)
1 Rope Climb 20ft
Then: 800m (Sled Drag/BearHug Carry/Run Mix) 125/80#

WOD Notes: Goal is sub 20 min. Pick a weight to where you can do 5 unbroken every set & should get challenging by the 4th set. RC sub = climb to 12-15ft or 2 up/downs. You will drag sled to the “Cantel” sign with ball/bag on it then bear hug about 100 yards, drop the ball/bag and run around the dead end, pick up the ball/bag & bear hug it to the sled then drag sled back in. 

Assistance
a) Glute Ham Raises or Weighted Hip Ext – 4×10 (control negative) 
b) One Arm High Pulls – 5×8 (each arm)

10/20/2021 – WOD

Strength
a) Deadlift (grip in between clean/snatch) – 5×4 @ 70%+ of DL
b) DB Lateral Raises – 5×10 (control eccentric on way down)
—Superset a/b every 3 minutes

Conditioning
5 RFT
6 Dball/Bag Over Shoulder 125/80#   (RX+ = 150/100#)
12 T2B   (RX+ = 15)
18/15 Cal Row

WOD Notes: Goal is 11-14 minutes. Dball/Bag & T2B should take around 30 sec each & the row around 60 sec. T2B sub = 12 V-ups or 12 Weighted Leg raises (weight between feet). 

Assistance
a) DB One Arm Shoulder Press – 4×8 (heavy each arm – control eccentric)
b) GHD Sit-ups – 4×25
c) Hip Adduction (rower seat) – 3×10 (each leg)
—Superset a/b/c every 5 minutes

10/19/2021 – WOD

Strength
a) Front Squat – 5×4 (2 Pause + 2 regular) @ 75%+ (heavier than last wk)
b) DB Skull Crushers – 5×8 (5# heavier than last wk)
—Superset a/b every 3 minutes

Conditioning (15 Min Cap)
100 Bar Facing Burpees For Time 
Every 1:30 starting at 0:00, do:
*ODD RDS = 10 Front Rack Lunges (heavyish)
*EVEN RDS = 8-10 Strict Pull-ups (RX+ = 5-8 Bar MU)

WOD Notes: Goal is to finish under 15 min cap. The max number of rounds you will do is 10 (5 sets of lunges & 5 sets of pull-ups). At 3.2.1…Rage, you will start with 10 front rack lunges, then do as many burpees in the remaining 1:30. Pick a weight that you could lunge for 20 reps unbroken if you were just doing one max set fresh. Try to jump over the bar instead of stepping if possible. PU sub = banded or kipping if you want to work on that skill. The Lunges/PU should take no more than 30 sec.

Assistance
a) Tabata Hollow Rocks – 10 Rounds (20 sec on / 20 sec off)
b) DB Reverse Flies – 4×12 (control tempo on the way down – w: 5-10#, m: 15#)

10/18/2021 – WOD

Strength
a) Split Jerk – 5×4 (Pause on dip/catch last rep) @ 75%+ (heavier than last wk)
b) DB Bicep Curls (alt) – 4×10 (both arms at same time)
—Superset a/b every 3 minutes

Conditioning
For Time
30 Muscle Snatch 95/65#
30 Box Jump Overs 24/20″
40/32 Cal Ski
—Rest 1 min
20 Power Snatch 115/75#
20 Box Jump Overs 30/24″
30/23 Cal Ski
—Rest 1 min
10 Power Snatch 165/105#
10 Box Jump Overs 36/30″
20/16 Cal Ski

WOD Notes: Score = total time minus 2 min of rest. Goal is 15-19 minutes. You should be able to touch n go the majority of reps for the first 2 barbells and do quick singles on the 3rd round. Notice the height of box increases each round as weight goes up. Take your time on box jump overs and make sure you’re pulling your feet up! 

Assistance
a) Weighted Plank – 1 Min on / 1 Min off x 5 Sets
b) Cable Lat Pulldowns w/ pulley – 5×12 (heavy)

10/16/2021 – WOD

Conditioning (35 min cap)
2 RFT w/ Partner
50 Thrusters (m: 135/155) (f: 95/105)
400 Double Unders
30 Power Cleans (m: 185/225) (f: 125/135#)
10 Rope Climbs 20ft
400m Sled Drag 150/115#

WOD Notes: Goal is sub 35 min. Double Unders & sled drag are the only 2 movements where you’re working at the same time. DU sub = 1/2 DU or 500 singles. RC sub = climb to 12-15ft or 2x up/downs or 3x pulleys. 

Announcement: Tomorrow is the last week of this 6 week session for Lil Ragers. We will be starting up another 6 week session November 6th. Tell your friends about it!

10/14/2021 – WOD

Strength
Snatch – 10×2 (One set every min x 5, One set every 90 sec x 5)
—Start @ 70% & work up to a heavy double by the end.

Conditioning
Every 5 Min x 4 Rounds
400m Run
20 DB Snatches (alternating) (Increase each rd)
25/20 Cal Ski

WOD Notes: Goal is to have at least 45 sec of rest each round. Men’s weights: 70/80/85/90#. Women’s: 50/60/65/70#. Run should take 2 min at the most. DB Snatches – 45-60 sec. Ski – 90 sec-2 min max. If the interval seems easy for you, try to push the pace on the ski to increase the intensity.

Assistance
a) Lateral/Front Raises (pulley) – 4×10 each arm
b) Barbell Ab Rollouts – 4×12