Category Archives: WOD

2/16/2017 – WOD

Strength
1 Power Snatch + 2 Sq Snatch every 1:30 for 7 sets
—Start @ 75% of 1RM PS & work up to 90%

Conditioning
4 Rounds (interval style)
25 Wall Balls unbroken 30/20# To 10/9ft
2 Rope Climbs 20ft
40/35 Cal AD Bike (25/20 assault bike)
—Rest 2 min between rounds

Midline
L-Sit (sub: tuck hold) – 6 rounds: 20 sec on / 60 sec off

WOD Notes: TD = 2:30-3:30 / round. RC scale = 6 up/downs. The bike at the end of each round should be 100% ALL OUT! You have rest between rounds, so approach this WOD as if it were only 1 round! Partner up with someone else for classes larger than 10 people. Partner B will go 2 min later.

Dianne – 117.4# P Snatch PR!

2/15/2017 – WOD

Strength
1 Power Clean + 2 Sq Clean every 1:30 for 7 sets (touch n go)
—start @ 70% of Sq clean & work up to a heavy set

Conditioning
“Open WOD 13.4” – 7 Min AMRAP
3 Clean n Jerk 135/95#
3 T2B
6 Clean n Jerk 135/95#
6 T2B
9 Clean n Jerk 135/95#
9 T2B
12 Clean n Jerk 135/95#
12 T2B
*Keep climbing ladder by increasing 3 reps each round until 7 min is up

Assistance
GHD Hip Extensions – 4×10 (weighted)

WOD Notes: TD = 70-115 reps (rd 12-18). CnJ weight should be less than 50% of 1RM (very light). I’d recommend doing a lot of singles on the CnJ, which will save your grip. If you have trouble linking T2B, do quick singles the whole WOD. T2B scale = knee above hips.

Bill W finishing nicely on his clean!

2/14/2017 – Happy Valentine’s Day!

Strength
Push Jerk (use rack) – 3 reps every 1:30 for 7 total sets
—Start @ 75%. Increase weight every set. Last set should be around 90%

Conditioning
15 Min AMRAP
15 DB Burpee Ground to OH 45/35#
25 C2B Pull-ups
50/45 Cal Row

Extra Work
a) Strict Ring Dips – 6×6 (weighted)
b) Strict C2B Pull-ups – 6×6 (weighted)

WOD Notes: TD = 2-3 rounds. C2b scale = 10-15 C2B or chin over bar. You may also do ring rows or kneeling bar assisted PU. Large classes will have to stagger about 3 min later.

Coach E Hill with 302# Jerk PR!

2/13/2017 – WOD

Strength
Back Squat – 3 reps every 1:30 for 7 total sets
—Start @ 75%. Increase weight every set. Last set should be around 90%

Conditioning
12 Min AMRAP
30 Overhead Squats 95/65#
30 Bar Facing Burpees
20 Overhead Squats 135/95#
20 Bar Facing Burpees
10 Overhead Squats 185/125#
10 Bar Facing Burpees
5 Overhead Squats 225/155#
Max Bar Facing Burpees with remaining time

Midline
Tabata Plank (weighted) for 10 rounds

WOD Notes: TD = 5-40 burpees. Score = total burpees in the last round. OHS should be around 30%/45%/60%/75% by round. All 4 rounds should be unbroken, so make sure to rest enough after the set of burpees. I’d recommend changing weights as soon as your done each set of squats each round.

2/12/2017 – WOD

Muscle-up Clinic: 12-2pm today + open Gym 2-3pm

New lifting platform!

2/11/2017 – WOD 

Conditioning
20 Min AMRAP (with a partner)
60 Wall Balls 30/20# To 10/9ft
60 T2B
30 DB Burpee Box Step Overs 20/18″ 45/30#

WOD Notes: TD = 2-3 Rounds. WB & T2B I would like to be broken up into 6×10, however you may break them up as needed. When partner A is working on the Burpee box step overs, partner B must do 10 Burpees before you can switch. So basically each athlete is doing 3x (5 Burpee Box step over + 10 Burpees).

Reminder: The Bar/Ring Muscle-up clinic is tomorrow from 12-2pm. It will start with Bar MU. Cost = free for Rage members and $10 for Non-Ragers.