Category Archives: WOD

4/29/2019 – WOD

By WOD

Strength
Clean + Front Squat + Clean + Front Squat – 4 sets @ 80%+
—Try to go heavy for all 4 sets. Your choice between power or full.

Conditioning
14 Min AMRAP
10 DB Thrusters 50/35#
12 Burpees
1 Bar Complex (5 TTB + 4 PU + 3 C2B + 2 MU)

WOD Notes: This is a coaches WOD! FYI – I (Jordy) am in the running now as a possible guess. Thrusters should be unbroken each round & burpees are to a PU bar target just above reach. Use that same bar for the bar complex if possible. Shoot for 5-7 rds. Scale the complex as needed, but don’t spend more than 60 sec on it!

Assistance
Strict TTB – 4×10

4/27/2019 – WOD

By WOD

Conditioning (30 Min Cap)
2 RFT (with a partner)
40 Power Snatches 135/95#
80 Wall Balls 30/20#
240 Double Unders
100/80 Cal Ski

WOD Notes: DU is the only movement where you can both work at the same time. PS should be quick singles alternating back & forth (70%). DU scale = max reps in 3 minutes or 400 singles. Switch every 10 reps on the WB. I’d recommend 30 on / 30 off for the ski.

4/25/2019 – WOD

By WOD

Strength
Snatch – 1 rep every minute for 12 minutes.
—Stay between 75-85%. If you feel good, go for a new max

Conditioning
4 Min AMRAP x 4 (interval style)
400m Run
15/10 Cal Assault Bike
Max Devil Presses 50/35# DB
—rest 2 minutes between rounds

WOD Notes: This is a coaches WOD! Guesses go in the cup on my desk. You should have between 50-75 sec to get as many devil presses. Score = total reps of devil presses.

Assistance
a) Bicep Curls DB – 4×15 (2 arms as same time)
b) Tricep Banded Pushdowns – 4×20

4/24/2019 – WOD

By WOD

Strength
a) Alternating 1 arm DB Bench Press – 4×8 each
—Keep non-working arm extended
b) Ring Rows (feet elevated) 4×8

Conditioning
4 min AMRAP
1 DBall squat clean (100/80)
5 Burpees over ball
2 DBall squat clean
5 Burpees over ball
3 DBall squat clean etc.
—rest 3 min
4 min AMRAP
1 DBall squat clean
5 Burpees over ball etc.

WOD Notes: This is a Coaches WOD! Guesses go in the cup on my desk. You should be able to get into the 5-6 rd of Dball squat cleans.

Assistance
GHD Sit-ups or Abmat – Tabata 10 rounds

4/23/2019 – WOD

By WOD

Strength
Jerk (from rack) – 15 Min to Find a Heavy 5RM, 3RM, 1RM
—Your choice if you want to power/split

Conditioning (13 min cap)
Buy In: 40/30 Cal Row
10 Rounds
6 T2B (RX+ = 8)
5 Push Jerk 155/105#
Buy Out: 40/30 Cal Row

WOD Notes: PJ = 45-50% of max. T2B should be unbroken or very quick singles. T2B scale = toe through ring or knee above hips. You should be able to 35-50 sec/rd.

Assistance
AB Rollout on Rings – 4×15

4/22/2019 – WOD

By WOD

Strength
a) Box Step-ups (front rack) – 4×12 (20/18″)
—focus on standing with one leg before putting other one down. Should feel challenging for 12.
b) One Arm High Pulls – 4×12

Conditioning
15 Min AMRAP
12 Back Squats 185/125#
9 Power Cleans 185/125#
6 Burpee Muscle-ups or 8 GI Janes

WOD Notes: Use same BB weight for BS/PC (please be aware of how you load bar, so you don’t break bumper plates). Use between 45-50% of BS (should be unbroken each rd). PC should be singles. You may use use the bar or ring for MU.

Assistance
Weighted Plank – 10 Rounds (30 sec on / 3o sec off)

4/20/2019 – WOD

By WOD

Conditioning
20 Min AMRAP
10 Thrusters 155/105#
15 C2B Pull-ups
20 Lateral Burpees over Bar
25/20 Cal Row

WOD Notes: Goal is 4-5 rds. Thrusters should feel heavy but unbroken for 10 reps. Scale C2B to chin over bar or do 8-12 reps.

REMINDER: Rage is closed tomorrow for Easter Sunday!

4/19/2019 – WOD

By WOD

Strength
a) Bulgarian Split Squats – 4×6 (each leg)
b) Seated DB Press – 4×10
—superset a/b

Conditioning
Make-up/Skill Day!

Announcment
1) Coach Steve programmed yesterday’s WOD! The person with the most correct guesses will win a case a FitAid! I will have an updated leaderboard on the whiteboard at the gym. You can still play if you missed this week!
2) Rage is closed Easter Sunday

4/18/2019 – WOD

By WOD

Strength
Snatch – Floor + Low Hang + OHS (5 sec pause in bottom) – 1 set every 2 minutes for 6 sets
—Stay between 70-80%

Conditioning
For Time
40 DB Snatches 50/35#
200m Run
30 DB Snatches 60/40#
400m Run
20 DB Snatches 70/45#
600m Run
10 DB Snatches 80/50#
800m Run

WOD Notes: This is a Coaches WOD! Guess who programmed it on my desk! Goal is to go unbroken each set or break them up just once. Try to switch DB in the air between reps. The first DB should feel very light! You should also be able to muscle snatch all of the weights except maybe the last set.

Assistance
a) DB Skull Crushers – 4×12
b) Reverse GHD Sit-up Hold – 6×30 sec (weighted)
—Sit at parallel with belly button facing down