Category Archives: WOD

6/1/2017 – WOD

By WOD

Strength
Snatch – 2 every min for 10 min @ 70-80% (20 reps)
—Pull bar off floor 1-2″, pause for a sec then snatch

Conditioning
For Time
40 Bar Facing Burpees
20 Front Rack Lunges 185/125#
5 Rope Climbs 20ft
20 Front Rack Lunges 185/125#
40 Bar Facing Burpees

WOD Notes: TD = 12-18 min. You may do lunges reverse style or by stepping forward. They should be 55-60% of FS & they can be done in 2 sets. If you can climb the rope, the only scaling option is to climb to 12 or 15ft. If you can’t climb, you can do 3 up/downs + 10 ring rows + 1 lap sled pull with arms only.

Assistance
a) DB Bench Press – 5×6 (tempo: 5 sec count down, explode up)
b) GHD Hip Extensions (weighted) – 4×8 (heavier than last wk)
—hold barbell behind head & pull bar back while pinching shoulder blades together

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


Sam P – OH looking solid!

5/31/2017 – WOD

By WOD

Strength
2 Cleans (Full) + Push Jerk + Split Jerk – 5 sets
—Start @ 75% & work up to a heavy complex by the 4th set.

Conditioning
12 Min AMRAP
10 Shoulder To OH 155/105#
15 T2B
50 Double Unders

WOD Notes: TD = 5-8 rounds. Shoulder to OH weight = 60% of PJ (should be able to do all 10 reps unbroken each round). It should feel fairly light the first few rounds. T2B scale = 15 Knee above hips, or 10 GHD sit-ups. DU scale = 25 DU or 80 singles.

Assistance
a) Romanian Deadlifts (RDL) – 4×7 @ 70% + 1×12 @ 60-65%
—Use straps. First rep starts at the top of the DL.
b) Strict C2B Pull-ups – 6×3 (heavy)
c) Hollow Rocks – 5 sets: 1 min / 1 min off


5/30/2017 – WOD

By WOD

Strength
Back Squat – 5×5 @ 80%  (heavier than Fri)
—5 sec count down + 1 sec pause in bottom

Conditioning
10 Rounds For Time (with a partner)
1 Round of Dumbbell “DT” 45’s/35’s (each arm)
25/20 Cal Row

WOD Notes: TD = 19-25 min. DT = 12 DL + 9 HPC + 6 PJ. This workout is relay style (interval) where partner A will complete one full round while partner B rests. Each round is intended to be all out, so do not hold back! You should be able to move through DT unbroken (1 rd in under 60 sec)! If you have to break it up, make sure the break is short. Only one head of the DB has to touch the ground on the DL.

Assistance
b) Strict HSPU – 4×10 (Advanced: 6″ Deficit) or Barbell Shoulder Presses – 4×8 (heavy)
b) Plank (weighted) – 5 sets: 1 min on / 1 min off
—Make sure to load weight towards lower back/glutes.


5/27/2017 – WOD

By WOD

Conditioning
2 Rounds: Complete For Time With a Partner
100 Burpees
80 Wall Balls 30/20# To 10/9.5ft
30 Dball Over Shoulder 150/100#
400m Sled Drag 145/90#

WOD Notes: TD = 21-29 min. The Burpees you will work at the same time and accumulate 100 together each round. The wall balls you must switch every 10 reps. The Dball Over shoulder you must switch every rep. The sled drag is together. Men will use a 100# + 45# plate. Women will load (2) 45# plates.

Assistance
a) GHD Sit-ups – 4×12 (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!


5/26/2017 – WOD

By WOD

Strength
Back Squat – 5×5 @ 77% (heavier than Mon)
—5 sec count down + 1 sec pause in bottom

Conditioning
Make-up/Skill Day!

Assistance
a) Bulgarian Split Squats – 3×8 (each leg) @ 45-50% of FS (lighter than last wk)
—Hold a barbell in the front rack or KB in your hands. Elevate back leg on a bench.
b) Overhead Yoke Carry 5x60ft @ 100-115% of Jerk (heavier than last wk)
—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

5/25/2017 – WOD

By WOD

Strength
Snatch – 10×1 @ 75-85%
—Pull bar off floor 1-2″, pause for a sec then snatch

Conditioning
3 Min AMRAP (interval style) – 4 Rounds
10 Power Snatches 165/105#
*With remaining time, complete max cals on air dyne/assault bike.
—Rest 3 min between rounds

WOD Notes: TD = 30-60 cals. The PS should take roughly 60 sec each round. Use about 70% of PS max. They should be quick singles.

Assistance
a) DB Bench Press – 4×12 (same weight as last wk)
b) GHD Hip Extensions (weighted) – 4×15 (same weight as last wk)
—hold barbell behind head & pull bar back while pinching shoulder blades together


5/24/2017 – WOD

By WOD

Strength
3 Cleans (full) + 1 Split Jerk – 5 sets @ 70-85% of CnJ
—The cleans should be 3 singles in under 30 sec. 

Conditioning
For Time
15 Ring Muscle-ups (sub: 25 GI Janes)
20 Hang Power Cleans 185/125#
1 Mile Run
20 Hang Sq Cleans 185/125#
15 Ring Muscle-ups (sub: 25 GI Janes)

WOD Notes: TD = 14-20 min. Barbell weight should be 60-65% of Hang Sq Clean. You should be able to string 5 reps at a time. You may scale MU to 8-12 reps or do as many reps as possible in 2 minutes. If you can only string 1-2 MU when fatigued, you should be doing 8-10 GI Janes as well.

Assistance
a) DB Bent Over Rows – 5×8 (each arm)
—Pause at the top of each rep for 1 sec. More weight than last wk.
b) Front Rack Yoke Carry – 4x100ft (same weight as last wk, just longer distance)
—Should be 110-115% of max FS


5/23/2017 – WOD

By WOD

Strength
Push Jerk – 5×3 @ 80-85%

Conditioning
4 Rounds For Time
12 DB Snatches (alternating) 80/50#
20 Burpees
75 Double Unders

WOD Notes: TD = 9-15 min. DB snatches should be a little heavier than normal. DU scale = 35/rd or 125 singles.

Assistance
a) Romanian Deadlifts (RDL) – 5×5 @ 75% + 1×20 @ 55-60%
—Use straps. First rep starts at the top of the DL. Heavier than last wk.
b) Strict HSPU – 4×8 (Advanced: 6″ Deficit) or DB Shoulder Presses – 4×12 (same weight as last wk)
c) Hollow Hold – 5 sets: 1 min / 1 min off