Category Archives: WOD

6/10/2017 – WOD

By WOD

Conditioning
Complete For Time With a Partner
400m Partner Sled Drag 135/90#
100 C2B Pull-ups
80 Push Jerks 185/125#
60 Squat Cleans 185/125#
400m Partner Sled Drag 135/90#

WOD Notes: TD = 20-30 min. You may break up the reps anyway you want. I’d recommend switching every 5 reps on PU & jerks. Use about 60% of clean/jerk max. It should feel moderately heavy. You should switch every rep on the sq cleans. Yes, you may kip the PU. C2B scale = chin over bar. If you can’t do an unassisted PU you can do 50 ring rows + 50 banded pull-ups. The sled drag is together!

Assistance
Sandbag Hold (front) – 3 sets ME 2oo/125#


6/9/2017 – WOD

By WOD

Strength
Back Squat – 5×5 @ 85% (increase from Monday)
—5 sec count down + 1 sec pause in bottom

Conditioning
Make-up/Skill Day!

Assistance
a) Barbell Bent Over Rows – 4×8 (heavy)
b) 4x100ft DB Single Arm OH Carry (each arm) – heavy
c) L-Sit or Tuck (use pegboard) – Accumulate 3 minutes in the least amount of sets

6/8/2017 – WOD

By WOD

Strength
3 Position snatch – Floor + Below knee + Above knee
—1 set every 2 min @ 70-85% for 5 sets. Goal is to hit all 5 sets with no fails.

Conditioning
3 Rounds For Time
3 (3 Hang Sq Snatch + 3 OHS) 135/95#
10 Ring Muscle-ups (sub: 12 GI Janes)
600m Run

WOD Notes: TD = 14-20 min. If mobility is limited, you may do 3 sets of 3 hang pwr snatch + 3 front squats. Scale the # of MU to 5-6 reps or get as many as you can in 2 min. If you can’t do an unassisted pull-up you will do 12 burpees + 12 ring rows.

Assistance
a) Bench Press (close-grip) – 5×5 (70%)
—Tempo 5 sec count down, Pause 1 sec, explode up
b) GHD Hip Extensions (weighted) – 4×6 (light)
—Use barbell behind neck. Hold top of each rep for 5 sec & lower to bottom slow


6/7/2017 – WOD

By WOD

Strength
Clean (full) + 3 Split Jerks – 1 set every 2 minutes for 10 minutes
—6 sets. Start @ 70% of CnJ & work up to a heavy complex.

Conditioning
40-30-20 Reps of;
T2B
KB Swings 70/53#
Row (cals)

WOD Notes: TD = 11-18 min. Today is all grip (even the assistance work), so keep your sets small if you’re tackling this WOD Rx’d. You may scale the WOD by doing 9 rounds of 10/10/10, since the WOD has 90 total reps for each movement. Doing the WOD this way will allow you to keep moving consistently with minimal rest.

Assistance
a) Ring Rows – 4×8 (pause at the top for 1 sec)
—Advanced: elevate feet on a box.
b) One Arm Farmers Carry (use farmers handle + straps) – 4x60ft (each arm)
—Use 35-40% of DL for one arm.


6/6/2017 – WOD

By WOD

Strength
Deadlift – 1×5 @ 70%, 1×2 @ 80%, 1×1 @ 85%, 1×1 @ 90%+
—Work up to a heavy single & maintain neutral spine as long as possible

Conditioning
Complete 12 rounds for time with a partner
10 Burpee Box Jump Overs 30/24″ (regional standard)
25/20 Cal AD Bike

WOD Notes: TD = 1:15-2/round (16-24 min total). This WOD is relay/interval style where each round is 100% ALL OUT! Partner A works, while partner B rests. You may put hands on box to assist getting over. Assault Bike = 15/10 cal. If there aren’t enough bikes, you may alternate with another team with a rower (20/15 cals).

Assistance
a) Snatch Grip Romanian Deadlifts – 4×10 @ 110% of 1RM Snatch
—Use straps. First rep starts at the top of the DL.
b) Seated DB Presses – 4×10 (heavy)
c) GHD Sit-up (hold) – Accumulate 3 minutes
—Advanced: hold weight on upper chest

Lots of PR Deadlifts!

6/5/2017 – WOD

By WOD

Strength
Back Squat – 5×5 @ 82% (same as last fri)
—5 sec count down + 1 sec pause in bottom

Conditioning
15 Min AMRAP
80 Double Unders
40 Wall Balls 20/14# To 10ft
20 Hang Power Cleans 175/115#

WOD Notes: TD = 3-4 rounds. DU scale = 40 DU or 120 singles. You may scale height of WB to 9ft if necessary. You should be able to do sets of 10-15 on the WB with short breaks. HPC = 60%. You should be able to do the 20 reps in 2-3 sets.

Assistance
a) Accumulate 30 Pull-ups (C2B – supinated grip) in least amount of sets
b) Weighted Plank – 10 sets: 30 on / 30 off


6/3/2017 – WOD

By WOD

Conditioning
Complete With a Partner For Time
40 Power Snatches 135/95#
40 Thrusters 135/95#
50 GI Janes
800m Run with 30/20# medball
50 GI Janes
40 Thrusters 135/95#
40 Power Snatches 135/95#

WOD Notes: TD = 23-30 min. You may break up the work anyway you’d like, however it is preferred that switch every 5 reps for each movement. If you’re uncomfortable with snatching, you may use a lighter weight than the thruster. Try to partner up with someone who will use the same weight. The GI Janes should be a sprint, since you’re only doing 5 at a time. Only 1 ball/team for the run (one person may run with it the entire time if you want).

Assistance
a) GHD Sit-ups – 4×10 (tempo – 5 sec down / 5 sec up)
b) Lat Pullover: 4×10
—Loop a band around high pull-up bar & slide pvc pipe through. Pause for 1 sec at the bottom. Heavier than last wk!

REMINDER: Rage Family Party is today at the Levine’s at 2pm! I hope to see everyone there!


One arm carries with the 10am class!

6/2/2017 – WOD

By WOD

Strength
Back Squat – 5×5 @ 82%  (heavier than Tues)
—5 sec count down + 1 sec pause in bottom

Conditioning
Make-up/Skill Day!

Assistance
a) DB Bent Over Rows – 5×6 (each arm)
—Pause at the top of each rep for 1 sec. More weight than last wk.
b) Overhead Yoke Carry – 3 sets for max distance (use 1RM Jerk)
—Do DB single arm OH carry if empty yoke is too heavy.
c) Weighted Hanging Tuck (use pegboard) – Accumulate 3 minutes in the least amount of sets (heavier than last wk)

REMINDER: The 3rd Annual Rage Family Party is this Saturday at 2pm at the Levine’s! All Ragers are invited!