Conditioning
Open WOD 18.3
2 Rounds For Time:
100 double-unders
20 overhead squats 115/75#/55#
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches 50/35#/20#
100 double-unders
12 bar muscle-ups
Time cap: 14 minutes
WOD Notes: First heat will start at 8:20am. Remember you are responsible for warming up on your own. Make sure to warm-up your shoulders and calves as these will get taxed the most. Good luck to everyone who is competing today!
Strength
Back Squat – 5×5 @ 77-82% (Pause in the bottom on every rep)
Conditioning
Make-up/Skill Day!
Strength
Snatch – 10 min running clock: 4 EMOM for 6 minutes (24 total reps) @ 75% of PS, then work up to 90% for the remaining 4 minutes.
—2 PS + 2 full snatch
Conditioning (17 min cap)
3 Rounds For Time
30 Wall Balls 20/14# to 10/9ft
20 T2B
30/23 Cal Row
WOD Notes: TD = 10-15 min. T2B scale = 20 V-ups. WB should be unbroken every round or broken up just once!
Assistance
a) Glute Ham Raise (banded) Or GHD Hip Extension (weighted) – 4×10 (work on slow eccentric)
b) Banded Lat Pulldown – 4×20
c) GHD Sit-ups – 4×15 (3 sec count down + 3 sec count up)
REMINDER: Open WOD 18.3 gets announced tonight at 8pm. Come hang out at Rage for the Live Announcement!
***Update: Open Gym 4-6pm
Conditioning (if you have access to a rower)
Row 5k for time
—every 1k stop & do 20 burpees over the erg
WOD Notes: TD = 24-28 min. You will do 4×20 burpees throughout the WOD.
Strength
a) Bench Press – 5×5 @ 75-77% (1 sec pause on chest – heavier than last wk)
b) Hollow Rocks – 5 sets: 45-70 sec
—Superset a & b together
Conditioning
12 Min AMRAP
8 Deadlifts 245/165#
5 Ring Muscle-ups (5 Bar MU – even rounds)
40 Double Unders
—rest 1 min after 12 min amrap then
Ski Erg: 5 Min AMRAP of 3o on / 30 off for max cals (with a partner)
WOD Notes: TD = 5-7 rd. 80-130 cals. DL = 50% of 1RM. MU scale = do 2-3 reps / round or 6 GI Janes. DU scale = 20 DU or 70 singles.
Strength
a) Back Squat – 5×5 @ 75-80% (Pause in the bottom on every rep)
b) One Arm High Pulls – 4×12 (slow tempo on the way down)
Conditioning
15 Min AMRAP
10 Hang Power Cleans 135/95#
10 Front Rack Lunges 135/95#
10 Push Jerk 135/95#
25/20 Cal Bike
WOD Notes: TD = 4-5 rd. Barbell should feel very light to where you can do all 30 reps unbroken the first round, but you will have to break it up every round after that. Heats will stagger 90 sec apart with advanced athletes going first.
Assistance
a) Strict C2B Pull-ups (supinated grip) – 5×12 or accumulate 60 reps. Scale = 20 negatives
b) Weighted Plank: 8 sets: 45 sec on/ 45 sec off (heavier than last wk)
Open Gym: 1-4pm
Conditioning
“Open WOD 18.2/18.2A”
12 Min Running Clock
1-10 reps of:
DB Squats 50/35# (35-20# masters)
Bar Facing Burpees
—When finished you have remaining time to establish:
1RM Clean
WOD Notes: Good luck to everyone competing today. Please make sure to check this blog in the morning for any updates with the power at Rage! We may have to push back the heat times, so stay tuned!
Strength
Back Squat – 5×5 @ 75-77% (Pause every rep in the bottom)
Conditioning
Make-up/Skill Day!
Announcement: Open WOD 18.2/18.2A have been announced! We will try to run heats every 15 minutes, so that means you are going to have to be ready to go & know what your starting weight is going to be for the clean. Please let me know (#DB you need) which heat you’d like and I’ll organize the heats on a first come basis. Remember, you are responsible for warming yourself up. I’d recommend really warming up your quads as this WOD is really quad intensive. Doing a few air dyne sprints with some burpees & squats would be a good idea. Ideally – the shorter the WOD, means the longer your warm-up should be. Good Luck Ragers!
Strength
Clean n Jerk – 10 min running clock: 4 EMOM for 6 minutes (24 total reps) @ 65-70% of CnJ, then work up to a heavy single until the 10 min is up.
—3 PCnJ + 1 SQ CnJ
Conditioning
20 Min AMRAP (complete with a partner interval style)
50ft Handstand Walk or 10 HSPU
15/12 Cal Row
20/15 Cal Bike
WOD Notes: TD = 1:45-2:15/rd. Partner B will start when Partner A gets to 15/10 cals on the bike. Each round should be 95%+ effort! Transition quick between movements! HS Walk or HSPU Scale = 2-3 wall climbs or 10 DB strict presses.
Assistance
a) One Arm Shoulder Press – 4×10 (lower down slow)
b) Banded Dball Carry (march in place) – 4×60 sec (heavier band)
c) L-Sit/tuck (Pegboard) – Accumulate 4 minutes
REMINDER: Open WOD 18.2 gets announced tonight at 8pm! Come hang out at Rage for the Live Announcement!
