Category Archives: WOD

4/28/2018 – WOD

By WOD

***Rage closes at 12pm today***

Conditioning
Complete For Time (with a partner)
120/100 Cal Bike (80/50 assault)
150 Double Unders
80 Hang Power Snatches 115/75#
150 Double Unders
80 Thrusters 115/75#
150 Double Unders
30 Dball Over Shoulder 150/100#
150 Double Unders
120/100 Cal Bike (80/50 assault)

WOD Notes: TD = 20-30 min. Do not move the bikes out, since we will need the floor space. You may work at the same time for the DU. DU scale = 2 min worth of dubs or 250 singles. You may break up the work anyway you’d like. You should be sprinting the bike!

4/27/2018 – WOD

By WOD

Strength
Every 3 minutes for 4 sets:
6 Back Squats @ 77-82%
3-7 Muscle-ups (Bar or Ring) – Sub: 10-12 Ring Rows + 10-12 Push-ups
—Use a little more weight & try to do 1 more MU than last wk.

Conditioning
Make-up/Skill Day!

Assistance
a) Core: 5 sets – 30 sec russian twists + 30 sec of v-ups
—rest 60 sec between sets
b) Dball Bear Hug March (with band) – 4×60 sec

4/26/2018 – WOD

By WOD

Strength
Every 2 minutes for 6 sets:
12 Burpees + 2 Clean n Jerk (1st pwr / 2nd full) @ 82-85%
—Scale back the burpees to 10 if you can’t complete 12 in under 50 sec. Heavier than last wk.

Conditioning
15 Min AMRAP
14 One Arm DB Jerks (7R + 7L) 70/45#
7 Strict Pull-ups
150m Sled Drag 90/45#

WOD Notes: TD = 4-5 rd. You may push press DB if necessary, but it shouldn’t be so light to where you can strict press them. If you can’t do an unassisted PU, use a band that will challenge you for 7 reps each round. The sled drag (to the marcor sign) should be heavier than last wk, which you should be able to jog slow/walk fast with it.

Assistance
L-Sit/tuck (Pegboard) – 6 Sets: 30 sec on / 60 sec off

4/25/2018 – WOD

By WOD

Strength
Every 2 min for 6 sets:
15/12 Cal Bike + 3 Snatches (full) @ 80%+
—Use a little heavier than last wk. Bike should take 25-30 sec.

Conditioning (21 min cap)
10 Rounds For Time
10 T2B
10 Wall Balls 30/20# to 10/9ft
10/8 Cal Row

WOD Notes: TD = 14-20 min. T2B scale = 5-8 (quick singles). WB should be unbroken every round, but use a heavier ball if possible. Transitions are key in this WOD, so make them fast!!

Assistance
a) GHD Back Extensions – 3×15 (hold barbell behind head)
b) DB Shoulder Press – 4×10 (heavy)
c) Abmat Sit-ups – 10 Rounds of Tabata

4/24/2018 – WOD

By WOD

Strength
a) Deadlift –  7×2 @ 80-87% (no touch no go & lower under control)
—use a little heavier than last week
b) DB Bench Press – 5×7 (heavier than last wk)

Conditioning
1 Min AMRAP x 20 Rounds (with a partner)
5 Clean n Jerk 135/95#
Max Cal Ski

WOD Notes: TD = 200-300 cals. Score = total cals. Each athlete will do 10 rounds of 1 min on / 1 min off. DO NOT reset monitor between rounds. Clean n Jerks should be touch n go each round if possible or very quick singles. You should have at least 35 sec each round on the ski erg where you should give 90%+ effort!

Assistance
Banded Hollow Rocks – 10 sets: 20 on / 20 off

4/23/2018 – WOD

By WOD

Strength
Every 3 minutes for 4 sets:
6 Back Squats @ 75-80%
8 One Arm High Pulls (each arm – slow tempo on the way down)

Conditioning
For Time
800m Run
30 KB Swings 70/53#
30 Burpee Box Jump Over 30/24″
150m One Arm Farmers Carry 70/53# (75m each arm)
30 Burpee Box Jump Over 30/24″
30 KB Swings 70/53#
800m Run

WOD Notes: TD = 15-20 min. For the BBJO, you may use your hands to assist getting over the box, since it should be a higher box than normal. KB swings should be done in 1-2 sets each round (outside). The 1-arm farmers carry is to the marcor sign & back into rage (switch arms at the halfway point).

Assistance
a) Strict Chin-ups (close-grip) – 4×10 (accumulate 40 reps) or 15 negatives ( 5 sec count down)
b) Weighted Plank: 8 sets: 45 on / 45 off (same weight as last wk)

4/21/2018 – WOD

By WOD

Conditioning
3 Rounds For Time
30 Wall Balls 30/20# to 10/9ft
20 Pull-ups
10 DB Burpee Ground to OH 55/35#
600m Run

WOD Notes: 17-25 min. WB should be heavier than normal if possible, but make sure you pick a weight where you can do them in no less than 2-3 sets each round. PU scale = banded PU or ring rows. The DB burpee GTO should be a little heavier than normal since it’s only 10 reps/rd.

Reminder: The gymnastics clinic is this Sunday from 11:30-12:30pm!

4/20/2018 – WOD

By WOD

Strength
Every 3 minutes for 4 sets:
7 Back Squats @ 72-77%
3-7 Muscle-ups (Bar or Ring) – Sub: 10-12 Ring Rows + 10-12 Push-ups
—Use a little more weight & try to do 1 more MU each set.

Conditioning
Make-up/Skill Day!

Assistance
Core: 5 sets – 30 sec russian twists + 30 sec of v-ups
—rest 60 sec between sets

Reminder: The gymnastics clinic is this Sunday from 11:30-12:30pm!