Category Archives: WOD

7/11/2017 – WOD

By WOD

Strength
a) Deadlift – 5×5 @ 75% OR 50 Reps for Time at 50% (Stamina)
—No touch n go reps for the 5×5. You must lower under control & pull from a dead stop. You may touch n go reps for the stamina, but no excessive bouncing.
b) One Arm Shoulder Press – 3×10 (your palm should face forward at the top of each rep)
*Superset a & b together

Conditioning
10 Rounds For Time (20 min cap)
4 Hang Power Cleans 205/135# (70%)
6 C2B Pull-ups
8 Bar Facing Burpees

WOD Notes: TD = 10-16 min. HPC should feel heavy especially as you go through the WOD. C2B scale = 6 PU or 6 ring rows. You may kip the PU. Try to set bar up as close to the rig as possible.


7/10/2017 – WOD

By WOD

Strength/Stamina
a) Back Squat – 5×5 @ 80%
—Stamina = 50 Back squats for Time at 50% of 1RM
b) One Arm High Pull – 3×10 (use the 10 rep max of your weaker arm for the upcoming workouts)
*Superset a & b together only if you’re doing the strength squats*

Conditioning
15 Min AMRAP
60/50 Cal Row
250m Sled Drag 70/35#
20 BearHug Sandbag/Dball Squats 150/100#

WOD Notes: TD = 1-2 rds. Larger classes will have to stagger 4 min. Use a sandbag or ball that will challenge you to do the squats in 2-3 sets. Hold the bag/ball at chest level with arms wrapped around!


7/8/2017 – WOD

By WOD

Conditioning
4 Rounds For Time
10 Deadlifts @ 65%
20 Lateral Burpees over Bar
30 Wall Balls 20/14# To 10ft target
400m Run
—Rest 3 minutes between rounds

WOD Notes: TD = 3:30-6 min/round. I’d rather see a larger deviation from rd 1 to rd 4, than you hold the same time for all 4 rounds. DL should be unbroken every round & should start to feel difficult by the 3rd rd. Wall Balls should be unbroken as well or done in 2 sets with minimal rest. Scale the 400m run to 250m if you can’t run a sub 1:45 fresh. If your first round takes over 6 minutes, you have to scale whatever movement takes too long, so that you can get inside 6 minutes.

Assistance
Sandbag March – 3 sets ME (heavy)
—Bearhug sandbag and march in place for as long as possible. Should be between 60-90 sec.


7/7/2017 – WOD

By WOD

***Rage will close at 6:15pm after open gym***

Strength
Bulgarian Split Squats (hold Bar in front rack) – 5×5 (each leg)
—Heavy as possible. You may rest after doing a set on your one leg.

Conditioning
Make-up/Skill Day!

7/6/2017 – WOD

By WOD

Strength
Hang Snatch (full) – 1 every minute for 10 minutes. Start @ 75% & work up.
—Your choice if you want to go from below or above knee.

Conditioning
3 Rounds For Time
2 Rope Climb 20ft
10 DBall Over Shoulder 150/100#
90 Double Unders

WOD Notes: TD = 10-16 min. RC scale = climb to 12/15ft or 6 up/downs. DU scale = 45 DU or 150 singles.

Assistance
100m One Arm OH Carry For Max Weight (Do 100m each arm)
—Walk out Rage to the other side of road and come back in. Record weight on sheet.


7/5/2017 – WOD

By WOD

Strength
Hang Sq Clean + Split Jerk – 1 rep every min for 10 min
—Start @ 75% & work up to a heavy single

Conditioning
Complete 8 Rounds For Time (with a partner)
15 Shoulder To Overhead 155/105#
500m Row

WOD Notes: TD = 18-24 min. Partner A works while partner B rests, however partner B will start at the 3 min mark if partner A takes longer than 3 min to finish rd. This applies to all rounds, so pay attention to the time when your partner starts their round. Each round is 95%+ effort, so push the row! Use about 50% of max push jerk (you should be able to go unbroken each round, but should get difficult by the 3rd round).

Assistance
a) One Arm High Pulls – 3×10 (each arm)
b) Hollow Rocks – 10 Rounds of Tabata


7/4/2017 – Happy 4th Of July

By WOD

***9am & 10am classes + Open Gym 11-12pm. Rage closes at 12pm!***

Strength
Deadlift – 1 set of Max Reps @ 80%
—Make sure tempo is slower down! No touch n go reps! Record on sheet.

Conditioning
“Hot Shots 19″ (Compare to 9/1/2014 and 9/2/2013)
6 Rounds For Time of:
30 Air Squats
135 pound Power clean, 19 reps
7 Strict Pull-ups
Run 400 meters

—Nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives on June 30, 2013 while fighting a fire in Yarnell, AZ.

WOD Notes: TD = 29-40 min. PC = 50% of 1RM. You should be able to touch n go multiple reps or do really fast singles the entire time! For the strict pull-ups I’d recommend doing quick singles with no negative. You may scale by doing kipping or ring rows.


Happy 4th of July!

7/3/2017 – WOD

By WOD

***8am class, Open Gym 1-4pm, 4,5,6pm classes***

Strength
Back Squat – 1 set max reps @ 64% of 1RM DL (record on sheet) + 3×5 @ 80%
—Shoot for 8-12 reps. Remember: tempo should be slower down than how you come up.

Conditioning
15 Min AMRAP
3 Overhead Squats 135/95#
3 Bar Facing Burpees
3 T2B
6 OHS 135/95#
6 Bar Facing Burpees
6 T2B
9 OHS 135/95#
9 Bar Facing Burpees
9 T2B
12 OHS 135/95#
12 Bar Facing Burpees
12 T2B
*Keep climbing ladder by increasing 3 reps until the 15 min is up. Score = total reps

WOD Notes: TD = Rd 15-18. OHS should be unbroken every round and should start to feel difficult by round 12. T2B scale = hollow rocks. If you can do T2B, but can’t link do quick singles.

REMINDER: 4th of July Schedule = 9am & 10am classes + Open Gym 11-12pm!


Sierra setting up for a Deadlift