Category Archives: WOD

12/28/2018 – WOD

Strength
Back Squat (5 sec tempo down) – Work up to a quick single (95%), then do 1xME @ 70% (10-15 reps)

Conditioning
12 Min AMRAP Ladder
3 DB Deadlifts 100/70#’s
3 Push Press (barbell) 135/95#
15 Double Unders
6 DB Deadlifts 100/70#’s
6 Push Press 135/95#
30 Double Unders
9 DB Deadlifts 100/70#’s
9 Push Press 135/95#
45 Double Unders
12 DB Deadlifts 100/70#’s
12 Push Press 135/95#
60 Double Unders
*** Continue with this pattern until the 12 min is up. Score = total reps.

WOD Notes: For the DB DL, both heads must touch the floor (should feel somewhat heavy to where you have to break them up after rd 9. I want you to focus on really lowering your hips down (squat) & think of it like a trap bar DL. You may also use KB, but keep in the mind the deficit won’t be as much as the DB’s. Please DO NOT Drop the DB from the top of the DL. PP should be unbroken through the round of 12. Use about 50% of PP max. DU scale = 2x amount of DU.

12/27/2018 – WOD

Strength
3 Position CnJ – 5 sets (1 every 2 min). Start @ 70% & work up to 90% (or heavier than last wk)
—Floor + Below Knee + Above Knee + Jerk

Conditioning
15 Min AMRAP – Teams of 3
Athlete 1 – Max Cal Ski
Athlete 2 – 10 Front Rack Lunges 185/125# (55% of FS)
Athlete 3 – 8-15 C2B Pull-ups

WOD Notes: Score = total ski erg cals. You will rotate through each station every minute, which you will do 5×1 min at each station. You will ski for the full minute when you get to that station. You will have some rest after doing the lunges/pu. Athlete 1 will rotate to Lunges, Athlete 2 will rotate to PU, and Athlete 3 will rotate to Ski. You probably will have to rest 15-20 sec before you pick up BB for the lunges each round, which should feel heavy for 10 reps. 

12/26/2018 – WOD

Strength
3 Position Snatch – 5 sets (1 every 2 min). Start @ 70% & work up to 90% (or heavier than last wk)
—Floor + Below Knee + Above Knee

Conditioning
2 Min AMRAP x 10 (with a partner – interval style)
10 DB Snatches (alternating) 80/50#
10 T2B (RX+ = 15)
Max Cal Bike
—rest 2 minutes between rounds

WOD Notes: You should be getting 60-70 seconds on the bike each round. DB snatches should feel a littler heavier than normal & you may switch mid air if you’re comfortable with that. T2B scale = Toe through ring or 10 hollow rocks.

12/24/2018 – Christmas EVE WOD

***8am Open Gym, 9am & 10am classes, Open Gym 11-1pm

Strength
a) Back Squat (5 sec tempo down) – 10×1 @ 70-95%
b) One Arm High Pull – 4×10 (each arm – keep trunk square)

Conditioning
4 RFT (with a partner)
12 Squat Clean n Jerk 205/135# (65%)
24 Double Dutch Burpees
Then:
2018 Meter Row (Switch every 500m)
8 Rope Climbs 20ft (Do 2 while partner is rowing)

WOD Notes: Sq CnJ should feel heavy & you should switch every rep. Burpees are at the same time with partner. Each Burpee is worth 2 reps so you’re only do 12 each round.

12/22/2018- WOD

Conditioning
Rage 2018 – “12 Days of Christmas”
1 100m Run
2 Muscle Ups or 2 GI Janes
3 Power Snatches 115/75#
4 Sumo DL High Pull 115/75#
5 Thrusters 115/75#
6 Front Rack Lunges 115/75#
7 Hang Power Clean 115/75#
8 Lateral Burpees over Bar
9 T2B
10 C2B Pull-ups
11 Devil Press 45/35# DB’s
12 Cal Ski

WOD Notes: This WOD is going to take 40-60 minutes, so please arrive early to warm-up on your own. The run is to the other side of the street. We will start the WOD 5-10 minutes after the top of the hour! Enjoy everyone this will be the best one yet!

12/21/2018 – WOD

Strength
Back Squat 5 sec tempo down) – 8×2 @ 80-90%

Conditioning
Make-up/Skill Day!

REMINDER: Rage 2018 “12 Days of Christmas” is tomorrow. Please arrive early to warm-up on your own as I anticipate this WOD taking at least 8-12 minutes longer than last years version!
8am – Open Gym (not eligible for song prizes)
9am & 10am – Classes

12/20/2018 – WOD

Strength
3 Position CnJ – 5 sets (1 every 2 min). Start @ 70% & work up to 90% (or heavier than last wk)
—Floor + Below Knee + Above Knee

Conditioning
13 Min AMRAP
2 Wall Climbs (Rx+ = 3 WC or 30ft HS Walk)
4 Dball Over Shoulder 150/100#
8/6 Cal Assault Bike (15/12 AD)

WOD Notes: Goal is to avg 1:30/rd throughout the 13 min. This is a WOD where you should be able to move the entire time since the rep scheme is low. Classes with 9 or more people will stagger 45 sec behind.

Assistance
a) Glute/Ham Raises – 4×10 (advanced – weighted or banded)
b) DB Bicep Curls – 4×12 (each arm)
c) L-Sit (paralletes) – 5×20-40 lateral taps over an object

12/19/2018 – WOD

Strength
3 Position Snatch – 5 sets (1 every 2 min). Start @ 70% & work up to 90% (or heavier than last wk)
—Floor + Below Knee + Above Knee

Conditioning
3 Min AMRAP x 8 with a partner
10 GI Janes
20 Wall Balls 30/20# to 10/9ft
Max Cal Ski
–rest 2 minutes between rounds

WOD Notes: Each partner will do 4 rounds. Partner B will start 2 minutes behind Partner A. Score = total cals. You should have about 60-80 secs on the ski each round. Use a bar that’s above your reach for the GI Janes if you can do a strict pu. Each round should be 95%+ effort!

Assistance
a) DB Reverse Flys (on incline bench) – 4×15
b) GHD Sit-ups or Sit-ups (weighted behind head) – Tabata 15 Rounds or Accumulate 150 reps as fast as you can