Category Archives: WOD

8/30/2017 – WOD

Strength
Clean n Jerk – 6 reps every 2 minutes for 5 sets @ 70% (30 reps)
—You may power clean the reps.

Conditioning
For Time (25 min cap)
50/40 Cal AD Bike (assault = 30/20)
40 Bar Facing Burpees
30 C2B Pull-ups
15 Squat Cleans @ 185/125# (60%)
30 C2B Pull-ups
40 Bar Facing Burpees
50/40 Cal AD Bike

WOD Notes: TD = 14-20 min. C2B scale = chin over bar pu, ring rows, & you may scale reps down to 15-20 each set. They should not take you more than 2 minutes each set. Large classes will have to stagger 3 minutes.

Assistance
a) Bulgarian Split Squats (use BB in front rack) – 3×8 each leg (50% of FS)
—rest 60 sec between legs
b) Bent-over BB Rows Supinated Grip – 3×10 each arm (heavy)

8/29/2017 – WOD

Strength
Push Press – Work up to a quick 1RM, then 5×10 @ 67%
—Do 1 set every 3 minutes for 12 minutes. Should be touch n go.

Conditioning
10 Rounds For Time (relay style – with a partner)
6 Hang Power Cleans @ 70% of HPC
12 T2B (Rx+ = 15)
30/25 Cal Row

WOD Notes: TD = 2-3min/rd. Each partner will do 5 rounds. Partner B will go when Partner A gets to 25/20 cal. HPC should feel heavy for 6 reps. You should be pulling HARD on the rower since there is built in rest within the WOD. All equipment should be close to minimize transitions.

Assistance
a) RDL (clean grip) – 4×10 @ 60% of DL
b) Hollow Rock – 4×60 sec

8/28/2017 – WOD

Strength
Back Squat – 5×10 @ 65%
—Do 1 set every 3 minutes for 12 minutes

Conditioning
3 Rounds For Time
10 DBall Over Shoulder 150/100#
20 HR Push-ups (RX+ = 25)
250m Sled Drag 45/25#

WOD Notes: TD = 13-19 min. HR PU scale = elevate hands on a bench/box & maintain tight plank position or double loop band around elbows. No knee push-ups allowed. You should be able to jog with the sled the entire 250m!

Assistance
a) Weighted C2B Pull-ups – Accumulate 30 Reps in least amount of sets possible.
—Use weight if you can do 10+ strict unbroken
b) One Arm High Pulls – 3×10 each arm (heavy)
c) Plank (weighted) – 4×60 sec (heavy)

8/27/2017 – WOD 

Open Gym: 1-3pm

8/26/2017 – WOD

***Open Gym 8-10am. 10am class + Open Gym 11-2pm***

Conditioning
10 Rounds For Time
5 Burpee Pullover + Strict PU
8 Reverse Front Rack Lunges 135/95#
40 Double Unders

WOD Notes: TD = 20-26 min. Burpee Pull-over = burpee + jump up to PU bar, flip yourself over backwards, lock out dip, come down without letting go of bar, then do strict PU. Scale = 7 GI Janes or 7 burpees + 7 ring rows (if you can’t do a kipping pu). DU scale = 60 singles or 20 DU.

Assistance
a) Snatch Grip RDL – 3×10 @ 105% of Snatch
b) One Arm OH Carry – 2x200m (Switch arms every 50m)

8/25/2017 – WOD

Strength 
a) Front Squat – Work up to a heavy single
b) One Arm Shoulder Press – 4×8 each arm (same as tues)

Conditioning
Make-up/Skill Day!

Assistance
a) L-Sit/tuck (pegboard) – 4 sets ME (rest as much needed between)
b) Sandbag Bear Hug Carry – 3 sets: Max distance each set inside Rage 
Announcement 
Tomorrow’s Schedule
8am-10am: Open Gym
10am: Class
11am-2pm: Open Gym

Summer Slam 2017 Rage Team – 4th place

8/24/2017 – WOD

Strength
Snatch – 15 min to work up to a heavy single

Conditioning
6 Rounds For Time
5 Power Snatches @ 75% PS
12 T2B
1 Rope Climb 20ft
—Rest 3 minutes when you finish then…
20 Tire Flips for Time

WOD Notes: TD = 9-15 min. T2B scale = 6 cal ski or 12 knee above hips. RC scale = 1 lap sled pull arms or 10 Ring Rows. You may partner up with someone for the tire flips.

Assistance
a) One Arm High Pulls – 4×8 each arm (same as mon)
b) Bench Press (barbell) – Heavy single, then 3×10 (heavy)
c) One Arm Farmers Carry – 3 sets: 30m each arm. Heavier than your 50m carry.

8/23/2017 – WOD

Strength
Clean n Jerk – 20 min to work up to a heavy single

Conditioning
For Time
15 Clusters 145/100#
800 Run
12 Clusters 145/100#
600m Run
9 Clusters 145/100#
400m Run

WOD Notes: TD = 11-17 min. Clusters (sq clean thruster) should be about 50% of your thruster max. It should feel heavy the last few reps of each set.

Assistance
a) Bulgarian Split Squats (use BB in front rack) – 4×6 each leg (55% of FS)
—rest 60 sec between legs
b) 15 Muscle-ups For Time and/or Bent-over DB Rows – 3×12 each arm (pause)
—Advanced do 20 MU For time.

8/22/2017 – WOD

Strength
a) Deadlift – 15 min to work up to a new 1RM OR 50 Reps for Time at 50% (Stamina)
—You may touch n go reps, but no excessive bouncing. Compare to 7 wks ago.
b) One Arm Shoulder Press– 4×6 each arm (heavier than last wk)

Conditioning (compare to 1/19/2016 & 7/6/2015)
1.a) 50 Cal Row For Time
—Rest 2 minutes
1.b) 25 Lateral Burpees Over Bar For Time
—Rest 2 minutes
2.a) 50 Cal Row For Time
—Rest 2 minutes
2.b) 25 Lateral Burpees Over Bar For Time
—Rest 2 minutes
3) For Time: 50 Cal Row + 25 Lateral Burpees Over Bar
—no rest between row/burpees

WOD Notes: TD = 1:20-3:00 For Row / 45 sec-90 sec for burpees / 3-4 minutes for part 3. For round #2, try to stay within 20 seconds of your first round for both the row/burpees. Round #3 is no rest between the 2 movements. You will record 5 separate times. Do your best to go 100% ALL OUT for each segment! Keep in mind, rowing for calories will favor the larger/taller athlete & burpees favors smaller/shorter athletes. Click on link above for previous results.

Assistance
a) Hollow Rocks – Tabata (10 Rounds)
b) Single Leg RDL (use BB) – 3×10 each leg (use 30% of DL)

8/21/2017 – WOD

Strength
a) Back Squat – 20 Min To Work up to a new 1RM
—Stamina = 50 Back squats for Time at 50% of 1RM (compare time to 7 wks ago).
b) One Arm High Pull – 4×6 each arm (5# heavier than last wk)

Conditioning
15 Min AMRAP
15 Wall Balls 30/20# To 10/9.5ft
20/17 Cal AD Bike (12/8 Assault)
15 KB Swings 70/53#

WOD Notes: TD = 4-6 rd. WB should be heavier than normal and be unbroken every round! Larger classes will stagger 1 min behind. Make sure to partner up with someone that’s similar height and you will share a bike with that person.

Assistance
a) Weighted Plank – 10 sets: 30 on / 30 off (heavier than last wk)
b) C2B Pull-ups (wide grip) – Accumulate 50 reps or 4×5 Neg if you can’t do PU
—Use weight if you can do more than 8 strict with no weight