Category Archives: WOD

2/14/2017 – Happy Valentine’s Day!

By Uncategorized, WOD

Strength
Push Jerk (use rack) – 3 reps every 1:30 for 7 total sets
—Start @ 75%. Increase weight every set. Last set should be around 90%

Conditioning
15 Min AMRAP
15 DB Burpee Ground to OH 45/35#
25 C2B Pull-ups
50/45 Cal Row

Extra Work
a) Strict Ring Dips – 6×6 (weighted)
b) Strict C2B Pull-ups – 6×6 (weighted)

WOD Notes: TD = 2-3 rounds. C2b scale = 10-15 C2B or chin over bar. You may also do ring rows or kneeling bar assisted PU. Large classes will have to stagger about 3 min later.


Coach E Hill with 302# Jerk PR!

2/13/2017 – WOD

By Uncategorized, WOD

Strength
Back Squat – 3 reps every 1:30 for 7 total sets
—Start @ 75%. Increase weight every set. Last set should be around 90%

Conditioning
12 Min AMRAP
30 Overhead Squats 95/65#
30 Bar Facing Burpees
20 Overhead Squats 135/95#
20 Bar Facing Burpees
10 Overhead Squats 185/125#
10 Bar Facing Burpees
5 Overhead Squats 225/155#
Max Bar Facing Burpees with remaining time

Midline
Tabata Plank (weighted) for 10 rounds

WOD Notes: TD = 5-40 burpees. Score = total burpees in the last round. OHS should be around 30%/45%/60%/75% by round. All 4 rounds should be unbroken, so make sure to rest enough after the set of burpees. I’d recommend changing weights as soon as your done each set of squats each round.


2/11/2017 – WOD 

By Uncategorized, WOD

Conditioning
20 Min AMRAP (with a partner)
60 Wall Balls 30/20# To 10/9ft
60 T2B
30 DB Burpee Box Step Overs 20/18″ 45/30#

WOD Notes: TD = 2-3 Rounds. WB & T2B I would like to be broken up into 6×10, however you may break them up as needed. When partner A is working on the Burpee box step overs, partner B must do 10 Burpees before you can switch. So basically each athlete is doing 3x (5 Burpee Box step over + 10 Burpees).

Reminder: The Bar/Ring Muscle-up clinic is tomorrow from 12-2pm. It will start with Bar MU. Cost = free for Rage members and $10 for Non-Ragers.