Category Archives: WOD

7/27/2019 – WOD

Conditioning
25 Min AMRAP (with partner)
150m Sled Drag 200/135#
30 Muscle-ups or 30 Pull-ups 
40 Overhead Squats 155/105#
50 Double Dutch Burpees
***You must accumulate 600ft on Versaclimber at some point during the WOD (using 30 on / 30 off interval)

WOD Notes: Goal = 2 rds (including versaclimber). You will work together only on the sled drag/burpees. Sled Drag should feel heavy, but should be able to walk fast/jog slow. Throughout the WOD you will have to keep an eye on the versaclimbers to see if they are open to complete your 600ft. You may sub front squats for OHS which should be around 60% & scale MU to 15-20. Burpees will be 25 each/rd.

7/26/2019 – WOD

Strength/Conditioning
Make-up/Skill Day!

7/25/2019 – WOD

Strength
Hang Power Snatch – 5×5
—One set every 2 min. Start @ 70% of PS & work up to a heavy 5 rep.

Conditioning (13 min cap)
For Time
50 Double Unders
5 Dball Over Shoulder 150/100#
15/12 Cal Ski
75 Double Unders
8 Dball Over Shoulder 150/100#
20/16 Cal Ski
100 Double Unders
11 Dball Over Shoulder 150/100#
25/20 Cal Ski

WOD Notes: You should be able to move throughout this entire WOD with little transition time. DU scale = 2x singles or 1/2 DU (if you have them). 

Assistance
L-Sit/Tuck (pegboard) – Accumulate 3 min in as little time as possible

7/24/2019 – WOD

Strength
a) Deadlift – 3×3 @ 80%+, 2×10 @ 70%
b) DB Bench Press – 5×10 (challenging for 10)
—Superset a/b. One set every 3 min

Conditioning
Every 3 min x 6 sets
4 Power Cleans @ 80%
3 Wall Climbs (RX+ = 50ft HS Walk)
Run 250m

WOD Notes: This WOD is meant for the runs to be done fast, since the work before it shouldn’t fatigue you too much! PC should feel heavy (take 30 sec). You should be getting at least 30 secs/round. Cut down the run to 200m if you don’t get enough rest!

Assistance
a) GHD Sit-ups – 5×25
b) Tricep Extensions (banded) – 4×20

7/23/2019 – WOD

Strength
Every 3 minutes x 5 sets
3 Back Squat (5 sec tempo) @ 80-85%
8-10 Strict Pull-ups
—Sub: 3 (6-8 sec negatives)

Conditioning (18 min cap)
2 Rounds For Time
50 Wall Balls 30/20# to 10/9ft
30 T2B (RX+ = 40)
50/40 Cal Row

WOD Notes: WB should be done in 3 min or less, so you should be able to string 10+ reps at a time with little rest between. T2B Scale = 15-20 reps, toe through rings, or weighted sit-ups. Row should be under 3 minutes.

Assistance
Banded Reverse Crunch – Tabata (as many reps possible)
—Put band around hip as it’s anchored to rig

7/22/2019 – WOD

Strength
Jerk (from rack) – 5×5
—Start @ 70% & work up to a heavy set of 5

Conditioning (16 min cap)
5 Rounds For Time
12 DB Snatches 70/45# (6R + 6L)
14 One Arm DB Push Press 70/45# (7R + 7L)
15/11 Cal Bike

WOD Notes: The DB Snatches/Push Presses are not alternating, so you will do 6 in a row with one arm & switch. Heats will stagger 75-90 sec behind.

Assistance
Weighted Plank – 5 sets: 1 min on / 1 min off (heavier than last wk)

7/20/2019 – WOD

***8am Open Gym + 9am Class + 10am-2pm Open Gym***

Conditioning
For Time (with a partner)
1000m Run
10 (5 Hang Cleans + 6 Front Rack Lunges) @ 185/125#
10 Rope Climbs 15ft (RX+ = Legless)
10 (5 Hang Power Snatches + 6 OH Lunges) @ 135/95#
100 Double Dutch Burpees

WOD Notes: Today is supposed to be really hot, so please be aware of your body as you’re working out! Use around 60% for your HC & HS, should be able to go unbroken each set & try to do 2 reps/min. You will each do 50 burpees at the end of the WOD!

7/19/2019 – WOD

Strength/Conditioning
Make-up/Skill Day!

Tomorrow’s Schedule
8am – Open Gym
9am – Class
10am-2pm – Open Gym

Reminder: Rage Pool Party starts at 3:30pm on Saturday!

7/18/2019 – WOD

Strength
a) Deadlift – 6×3 @ 75-85% (use a little heavier than last wk)
b) Isometric DL hold – 2×15 sec @ 60%

Conditioning
5 Rounds
6 Muscle-ups or  5-10 C2B Pull-ups
36ft Handstand Walk or 3 Wall Climbs
12 T2B (RX+ = 15)
12/9 Cal Bike
—Rest 1 min between rounds

WOD Notes: There’s a lot of gymnastics in this WOD, since there hasn’t been much all week. This WOD also won’t be a “killer” like some of the other ones this week. The HS Walk should be 3 mats out & 3 mats back. The bike should be 95%+ effort since you have built in rest, but don’t go all out until the last rd. PU scale = banded PU. WC scale = climb as high as you feel comfortable. T2B scale = 8-12 reps, toe through ring, or 15 hollow rocks.

Assistance
L-Sit/Tuck (pegboard) – 30 on / 45 off for 6 sets

7/17/2019 – WOD

Strength
EMOM for 12 minutes
20 Double Unders + 1 Snatch – start @ 75% & work up to a moderately heavy single

Conditioning
For Time
21 Thrusters 95/65#
Run 250m
18 Thrusters 115/75#
Run 400m
15 Thrusters 135/95#
Run 600m
12 Thrusters 155/105#
Run 800m

WOD Notes: You should pick a weight to where you can go unbroken or break up once each set. Please load weights appropriately so that you don’t break plates.

Assistance
GHD Sit-ups – 4×25