Category Archives: WOD

5/15/2017 – WOD

Strength
Back Squat – 5×5 @ 70%
—5 sec count down + 1 sec pause in bottom

Conditioning
15 Min AMRAP
12 T2B
9 DB Snatches (alternating) 70/45#
6 Front Rack Lunges 175/115# (55% of FS)

WOD Notes: TD = 6-10 rounds. T2B scale = do 6-8 t2b/round. If you can’t do a t2b, do 12 knee above hips. DB snatches should feel light to where you can muscle snatch them. Lunges should be a moderately heavy load to where you can do all 6 reps in a row, but should feel heavy later in the WOD.

Assistance
a) Accumulate 50 Strict Pull-ups in least amount of sets/time (with weight)
—Advanced = C2B. Scale = Do 25 negative PU (start at top of pull-up. Lower to the bottom of PU in 5-7 sec).
b) Plank (weighted) – 20 on / 40 off for 8 sets
—Make sure to load weight towards lower back/glutes. Heavier than last wk!

REMINDER: The Rage 5 Year Anniversary Party is this Saturday from 11-3pm. Normal Class schedule with group picture at 11:30am.

5/14/2017 – Happy Mother’s Day!

Closed

5/13/2017 – WOD

Conditioning
3 Rounds – Complete With a Partner For Time
200 Double Unders (partner b must do 15 hollow rocks while partner a is doing DU)
60 Burpees
30 Strict C2B Pull-ups
50 DB Thrusters 45/30#

WOD Notes: TD = 25-35 min. DU scale = 300 singles. You may break up DU up however you like, but one person must do 15 hollow rocks before they can switch to DU. Both partners will work at the same time for burpees, so if you both do a burpee at the same time it will count as 2 reps. Thrusters you can break up however you want, you just have to accumulate 50 reps each round. PU you can break up however you want, you just have to accumulate 30 each round. Scale = ring rows (make them strict).

Assistance
a) Tabata (10 rounds) Weighted Abmat Sit-ups (heavier than last wk)
b) Overhead Yoke Carry 4x60ft @ 105-110% of Jerk (heavier than last wk)
—Do DB single arm OH carry if empty yoke is too heavy.

5/12/2017 – WOD

Strength
Front Squat – 15 min to work up to a heavy single

Conditioning
Make-up/Skill Day!

Assistance
a) Bulgarian Split Squats – 4×8 (each leg) @ 47-52% of FS (heavier than last wk)
—Hold a barbell in the front rack or KB in your hands. Elevate back leg on a bench.
b) Lat Pullover: 4×12
—Loop a band around high pull-up bar & slide pvc pipe through. Pause for 1 sec at the bottom.
c) Hanging L-Sit (or tuck) Hold (use pegboard) – Accumulate 2:30 minutes

5/11/2017 – WOD

Strength
Halting Snatch (full) – 1 every min for 10 minutes. Stay between 70-85%.
—Pause just below the knee for 1 second. 

Conditioning
4 Rounds For Time
10 Overhead Squats 155/105#
1 Rope Climb 20ft
150ft Sled Drag 100/60#

WOD Notes: TD = 8-14 min. OHS = 55% of 1RM. RC scale = 1 lap sled pull with arms or 2 up/downs. Sled Drag is to the “Marcor” Sign & back into Rage.

Assistance
a) Ring Dips or Bar – 4×8
—Advanced = use a weight. Novice = banded push-ups
b) GHD Hip Extensions (weighted) – 4×10
—hold barbell behind head & pull bar back while pinching shoulder blades together

5/10/2017 – WOD

Strength
Clean n Jerk – 15 min to work up to a heavy single

Conditioning
3 Rounds For Time
12 Hang Clean n Jerk 165/105#
24 T2B
600m Run

WOD Notes: TD = 14-20 min. HCJ = 55% of 1RM CnJ. You should be able to knock them out in 2 sets each round. You don’t have to squat them. T2B Scale = Do 10-15 reps / round, 12 cal ski erg, or 24 knee above hips.

Assistance
a) DB Bent Over Rows – 5×6 (each arm)
—Pause at the top of each rep for 1 sec. Heavier than last wk.
b) Front Rack Yoke Carry – 5x60ft (heavier than last wk)
—Should be 115-120% of max FS

5/9/2017 – WOD

Strength
Bench Press – 12 min to work up to up to a heavy single

Conditioning
2 Rounds: Complete with a partner for time
30 Dball Over the Shoulder 150/100#
50 Bench Press 185/125 (65%)
120/100 Cal Row

WOD Notes: TD = 21-27 min. You must alternate one rep at a time on the Dball. You must switch every 5 reps on the BP (you may quick switch weights if necessary). You must switch every 15 cals on the rower, which these should be sprints!

Assistance
a) Romanian Deadlifts (RDL) – 4×8 @ 67% of 1RM DL
—Use straps. First rep starts at the top of the DL. Heavier than last wk.
b) DB Shoulder Presses – 5×6 (heavier than last wk)
c) Hollow Rocks – 5 rounds: 1 min on / 1 min off

Meathead Tuesday!

5/8/2017 – WOD

Strength
Back Squat – 20 min to work up to a heavy single

Conditioning (20 min cap)
150 Wall Balls For Time (30/20# To 10/9ft)
*Top of every minute you must do 4 Burpee Box Jump Overs 24/20″

WOD Notes: TD = 12-20 min. The WOD starts with 4 BBJO. Approach this as a 4 BBJO/10 WB EMOM. Choose a ball to where you can consistently do 10 reps in every 1 min window. Keep in mind that 4 BBJO will take 15-25 seconds. No step-up and overs allowed, so choose a lower box if necessary so that you can jump.

Assistance
a) Accumulate 40 Strict Pull-ups in least amount of sets/time (with weight)
—Advanced = C2B. Scale = Do 25 negative PU (start at top of pull-up. Lower to the bottom of PU in 5-7 sec).
b) Plank (weighted) – 30 on / 30 off for 10 sets
—Make sure to load weight towards lower back/glutes. Heavier than last wk!

Announcement: An 8am class has been added to the Saturday Schedule starting this week!

Ryne – 285# PR!

5/7/2017 – WOD

Open Gym: 12-3pm

5/6/2017 – WOD

Conditioning
For Time
Buy In: Run 800m
Then: 3 Rounds For Time
90 Double Unders
12 Power Snatches 135/95#
20 GI Janes
Buy Out: Run 800m

WOD Notes: TD = 18-25 min. DU scale = 45 DU or 150 singles. PS weight = 60% of PS. GI Jane scale = 20 burpees + 20 ring rows.

Assistance
a) Tabata (10 rounds) Weighted Abmat Sit-ups
b) Lat Pulldown: 4×15
—Loop a band around high pull-up bar & slide pvc pipe through.