Category Archives: WOD

11/17/2018 – WOD

By WOD

Conditioning (Partner WOD)
25 Min AMRAP
40 Sumo Deadlift High Pull 135/95#
40 Thrusters 135/95#
40 T2B
200 Double Unders
—Rest 3-5 minutes
50 Cal Ski Erg For Time

WOD Notes: Try to switch every 5 reps for the SDLHP/Thrusters. Only one person may work at once for the SDLHP/Thrusters/T2B, but you may work at the same time for the DU. Shoot for 2-3 rds. The 50 Cal Ski is partner style where you may break it up anyway you’d like.

REMINDER: Rage Christmas Party is Saturday December 8th @ 7pm! Please RSVP through the FB page ASAP!

11/15/2018 – WOD

By WOD

Strength
Clean – 15 Min to work up to a heavy single

Conditioning
16 Min AMRAP
8 Strict Pull-ups (Rx+ = c2b)
12 Box Jumps 33/24″
50ft Handstand Walk or 4 Wall Climbs
20 Wall Balls 30/20# to 10/9ft

WOD Notes: This WOD is meant to be lower intensity, since there is mixture of strict strength, high box jumps, & a high skill gymnastic movement. WB should be unbroken every round. You should be between 5-6 rds on this. Take your time on the Box Jumps and make sure to bring knees up each rep. Step down each rep as well. WC scale = 20-30 shoulder taps with feet elevated on a box.

Assistance
a) Glute/Ham Raises – 5×8 (advanced – weighted or banded)
b) DB Bicep Curl + Gun Walk – 4×12 + 60ft walk (heavier than last wk)
c) L-Sit (paralletes) – 5×20-40 lateral taps over an object

11/14/2018 – WOD

By WOD

Strength
Snatch – 1 EMOM for 12 Min
—Start @ 70% & work up to a heavy single

Conditioning
14 Min AMRAP
12 DB Lunges (farmers style) 70/40#’s
12 DB Bench Press 70/40#’s
25/20 Cal Row

WOD Notes: RX+ = 80/45#’s. You should be shooting for 5-6 rds. For the DB lunges, you will hold them at your side (grip may start to get taxed by the end of the WOD). Larger classes will share a bench with someone with your DB at the opposite side of the bench & should stagger 60-90 sec. BP should be unbroken almost every round & should feel tough!

Assistance
a) DB Reverse Flys (on incline bench) – 4×15
b) GHD Sit-ups or Sit-ups (weighted behind head) – Tabata 10 Rounds or Accumulate 100 reps as fast as you can

11/13/2018 – WOD

By WOD

Strength
15 min to work up to a heavy jerk (use rack) – Do 1 rep EMOM until you get to 90%, then take more time in between sets.
—Your choice between power/split

Conditioning
2 Min AMRAP x 10 Rds (with a partner)
2 Legless Rope Climbs 15ft OR 1 Pegboard Ascent
7 Dball Over Shoulder 150/100#
Max Cal Ski

WOD Notes: This is an interval style WOD where Partner A works for 2 min while Partner B rests for 2 min. You should be giving 95%+ effort each round & have around 45-60 sec on the ski erg each rd. Score = total cals on the ski erg between you & your partner. If more than 12 people, some will have to row instead. Legless scale = climb with legs or 4 heavy seated rope pulleys.

Assistance
a) RDL – 5×5 @ 72% (little heavier than last wk)
b) Hollow Rocks – 10 Rounds of Tabata (Scale with hands to the side or under butt)

REMINDER: Rage Christmas Party is Saturday December 8th @ 7pm! Please RSVP through the FB page ASAP!

11/12/2018 – WOD

By WOD

Strength
a) Back Squat – Work up to a heavy single, then do 1×10 @ 75%
b) One Arm High Pulls – 5×8 each arm

Conditioning (18 min cap)
For Time
60/50 Cal Bike (35/25 assault)
40 Bar Facing Burpees
20 Sq Clean n Jerks 165/105# (55%)
40 Bar Facing Burpees
60/50 Cal Bike (35/25 assault)

WOD Notes: Goal is to finish bike in 3 min or less, so scale cals if you can’t do this. Burpees = open standard. You must squat cnj & those should be singles. Please load barbell where you won’t break plates!!!!

Assistance
a) Strict Pull-ups – 5 EMOM for 10 minutes (advanced = use weight)
b) Weighted Plank – 10 sets: 30 sec on / 30 sec off (heavier than last wk)

REMINDER: Rage Christmas Party is Saturday December 8th @ 7pm! Please RSVP through the FB page ASAP!

11/10/2018 – WOD

By WOD

Conditioning (40 Min Cap)
For Time (With a partner)
400m Run (with 30/20# WB)
60 Wall Balls 30/20# to 10/9ft
50 Deadlifts 275/185# (55%)
30 C2B Pull-ups (RX+ = 40)
60 Wall Balls 30/20# to 10/9ft
50 Push Jerks 185/125# (60%)
30 C2B Pull-ups (RX+ = 40)
60 Wall Balls 30/20# to 10/9ft
50 Power Snatches 135/95# (60%)
30 C2B Pull-ups (RX+ = 40)
400m Run (with 30/20# WB)

WOD Notes: You may break up the work anyway you’d like. Person with the ball may run ahead to start WB before partner gets back. Only one person works at a time except for the run. WB should be heavier than normal. C2B scale = chin over bar pu or ring rows. You should be doing RX+ for the PU if you are proficient & can link 10+ pull-ups in a row fresh.

REMINDER: Rage Christmas Party is Saturday December 8th @ 7pm! Please RSVP through the FB page ASAP!

11/9/2018 – WOD

By WOD

Strength
Back Squat – 7×1 (pause) @ 85-95% + 2×10 @ 70% (should be as fast as possible)

Conditioning
Make-up/Skill Day!

REMINDER: Rage Christmas Party is Saturday December 8th @ 7pm! Please RSVP through the FB page ASAP!

11/8/2018 – WOD

By WOD

Strength
1 Halting Snatch + 1 Full Snatch – 8 sets @ 70-85%
—First 4 sets is an EMOM. 2nd 4 sets are every 90 sec. You may drop in between reps. Pause just below knee cap on 1st rep.

Conditioning (18 min cap)
3 RFT
100 Double Unders
20 T2B
20 Box Step-ups 24/20″ (2) 50/35# DB
25/20 Cal Ski

WOD Notes: DU scale = 30-60 DU, 150 singles, or 90 sec of DU. T2B scale = 10-15 (if you can only do singles) or T2Rings. You will hold (2) DB at your sides for the step-ups. Try to avoid swinging DB (no using them for momentum). Try to go unbroken on the step-ups the first rd. Please DO NOT drop DB!!!

Assistance
a) Glute/Ham Raises – 4×12 (advanced – weighted or banded)
b) DB Bicep Curl + Gun Walk – 4×8 + 100ft walk (heavier than last wk)
c) L-Sit (paralletes) – 5×20-30 lateral taps over an object

REMINDER: Rage Christmas Party is Saturday December 8th @ 7pm! Please RSVP through the FB page ASAP!