Category Archives: WOD

5/5/2017 – WOD

By WOD

Strength
Front Squat – 1×5 @ 75%, 1×5 @ 90%, 2×2 @ 95%, 1×1 @ 100%

Conditioning
Make-up/Skill Day!

Assistance
a) Bulgarian Split Squats – 3×8 (each leg) @ 45-50% of FS
—Hold a barbell in the front rack or KB in your hands. Elevate back leg on a bench.
b) Overhead Yoke Carry 4x60ft @ 100-110% of Jerk
—Do DB single arm OH carry if empty yoke is too heavy.
c) Hanging L-Sit (or tuck) Hold (use pegboard) – Accumulate 2 minutes

Reminder: “Girls night” starts tonight after open gym at 6pm. No guys are allowed!

5/4/2017 – WOD

By WOD

Strength
Snatch (full) – 15 min to work up to a heavy single

Conditioning
For Time
50 Wall Balls 20/14# to 10ft
2o DB Burpee Ground to OH 45/35#
600m Sled Drag 45/25#
20 DB Burpee Ground to OH 45/35#
50 Wall Balls 20/14# to 10ft

WOD Notes: TD = 13-19 min. You should be able to do the 50 wall balls in less than 4 sets at the beginning & end of WOD. You should be able to maintain a slow jog with the sled, since it should be light.

Assistance
a) DB Bench Press – 4×8 (heavy)
b) GHD Hip Extensions (weighted) – 3×12
—hold barbell behind head & pull bar back while pinching shoulder blades together


4pm class getting scap jacked using the crossover symmetry!

5/3/2017 – WOD

By WOD

Strength
15 min to work up to a heavy clean (full)

Conditioning
3 Min Clock (4 rounds total)
10 Power Clean @ 75%
***Row for Max Cals with remaining time in 3 minutes.
—Rest 3 minutes between rounds

WOD Notes: TD = 30-50 cals each round. The row should be 95%+ effort, so do not hold back! The PC should feel fairly heavy for 10 reps. The 10 reps should take you around 60-70 sec. Record score as total calories rowed.

Assistance
a) DB Bent Over Rows – 4×8 (each arm)
—Pause at the top of each rep for 1 sec
b) Front Rack Yoke Carry – 4x60ft (heavy)
—Should be 110-120% of max FS


5/2/2017 – WOD

By WOD

Strength
Split Jerk (use rack) – 10 Min EMOM
—Min 1-5 do 2 reps @ 80-85%. Min 6-10 do 1 rep @ 90-95%

Conditioning
12 Min AMRAP
3 Dball Over Shoulder 150/100#
6 Thrusters 115/75#
9 T2B

WOD Notes: TD = 7-10 rounds. Thrusters should be light & unbroken, but a little heavier than Open WOD 17.5. T2B scale = 9 knee above hips or 9 hollow rocks.

Assistance
a) Romanian Deadlifts (RDL) – 4×8 @ 65% of 1RM DL
—Use straps. First rep starts at the top of the DL.
b) DB Shoulder Presses – 4×8 (heavy)
c) Hollow Rocks – 10 Rounds of Tabata


5/1/2017 – WOD

By WOD

Strength
Back Squat – 1×5 @ 75%, 1×5 @ 90%, 2×2 @ 95%, 1×1 @ 100%

Conditioning
Hero WOD – “Sisson”
20 Min AMRAP
1 Rope Climb 15ft
5 Burpees
200m Run
***If you’ve got a 20-lb. vest or body armor, wear it.

U.S. Army 2nd Lt. Justin Sisson, 23, assigned to 1st Battalion, 506th Infantry Regiment, 4th Brigade Combat Team, 101st Airborne Division in Fort Campbell, Kentucky, died June 3, 2013, from wounds caused by a suicide bomber in Chamkani, Afghanistan. Sisson is survived by his parents, Kevin and Phyllis; brother, Ryan; grandmothers, Judith Liming and Janis Beshoner; and numerous other friends and family members.

Assistance
a) Accumulate 30 Strict Pull-ups in least amount of sets/time (with weight)
—Advanced = C2B. Scale = Do 20 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 8 sets
—Make sure to load weight towards lower back/glutes

WOD Notes: TD = 7-12 rounds. RC scale = climb to 12ft or 2 up/downs. The run is to the “Marcor Sign” and back into Rage.


Claire – 170# Back squat!

4/29/2017 – WOD

By WOD

Conditioning
3 Rounds For Time
40 Wall Balls 20/14# To 10ft
30 KB Swings 53/35#
20 C2B Pull-ups
10 Back Rack Lunges (reverse) 225/155#

WOD Notes: TD = 15-21 min. WB & KB should be light, since I want you to move quickly through those movements. The lunges should feel heavy, but 10 in a row should be manageable (57-60% of 1RM back squat). If you don’t feel comfortable cleaning it and getting it behind your neck, you may just do front rack lunges with same % of FS max. C2B scale = chin over bar, ring rows, or assisted chin over bar.

Announcement: During the month of May, I’m going to be programming a lot of extra assistance/skill work that you can do either before or after the classes. I encourage everyone to follow as much of it as you can. The focus will be on strengthening the upper body through strict pushing/pulling movements. There’s a strong emphasis at Rage on developing the lower body through squatting and sometimes not enough on the upper body. Kipping will be minimized the month of May, in which I will not program any kipping pull-ups/hspu. It’s time to develop a strong & healthy shoulder girdle. Strengthening the posterior chain (low back, glutes, hamstrings) & core will also be a focus.


4/27/2017 – WOD

By WOD

Strength
Snatch (full) – 1 EMOM for 12 min
—Start at 70% @ work up to 95% by the end

Conditioning
2 Rounds For Time
250m Sled Drag 90/50#
25 GI Janes
12 DBall Over Shoulder 150/100#
600m Run
—Rest 3 min after round 1

WOD Notes: TD = 9-15 min / round. Try to go hard the first round and not save energy for the 2nd round. The goal is to be within 2 min of first round. The run is to the sewer as you go around the turn.


Dave & Jenn using the crossover symmetry

4/26/2017 – WOD

By WOD

Strength
15 min to work up to a heavy 2 rep touch n go clean (full)
—Start @ 75% & build to 95% by the end. Do 3-5 working sets. Heavier than last week

Conditioning
“Open WOD 16.2”
In a 4 min running clock complete:
25 T2B
50 Double Unders
15 Squat Cleans 135/85# (45%)
If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 T2B
50 Double Unders
13 Squat Cleans 185/115# (55%)
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 T2B
50 Double Unders
11 Squat Cleans 225/145# (70%)
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 T2B
50 Double Unders
9 Squat Cleans 275/175# (85%)
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 T2B
50 Double Unders
7 Squat Cleans 315/205# (95%)

WOD Notes: We will run this WOD as a 16 min cap no matter what, so if you don’t complete the required work each 4 min window, you may continue on. The Workout will end at the 16 min mark unless you are able to complete the work required in every 4 min window. The coaches will do their best to change the weights for you each round. T2B scale = do 15 reps each round. DU scale = 25 DU or 80 singles.


Ally – 2 rep clean @ 183#