Category Archives: WOD

5/9/2024 – WOD

Strength
a) 2 Position Snatch: Above Knee + Floor x 10 Sets
—One set every 75 sec, starting at 65% & work up to a heavy complex
b) Hex Bar Deadlift – 5×5 @ 80%+
c) DB Lateral Raises – 5×10 (slow eccentric)
—Choose either a or b/c together

Conditioning
For Time – “2024 Age Group Semi Finals WOD #1”
50 Cal Row
9 Snatches 165/115#
50 Cal Row
6 Snatches 195/135#
50 Cal Row
3 Snatches 225/155#

WOD Notes: There’s a 20 min cap for this WOD. You may power or squat the snatches. I’d recommend singles the entire time. Girls you may do 40 cals even though it was 50 for everyone in the Semi’s.
14-15, 60-64, 65+ divisions
♀ 65, 75, 85 lb (29, 34, 38 kg)
♂ 95, 115, 135 lb (43, 52, 61 kg)
45-49 division
♀ 95, 115, 125 lb (43, 52, 56 kg)
♂ 145, 165, 185 lb (66, 75, 83 kg)
50-54 division
♀ 85, 105, 115 lb (38, 47, 52 kg)
♂ 135, 155, 175 lb (61, 70, 79 kg)
55-59 division
♀ 75, 95, 105 lb (34, 43, 47 kg)
♂ 115, 135, 155 lb (52, 61, 70 kg)

Assistance
a) L-Sit/Tuck (Pegboard) – 20 Sec x 10 Sets
b) DB Bent-over Rows – 4×10 each arm (heavy & control eccentric)

5/8/2024 – WOD

Strength
a) Power Clean – 8×2 @ 80%+
b) DB Bench Press – 4×12 (heavy)
—a/a/b x 4 Sets. Every 1:15 do either 2 cleans or 12 DB BP following that pattern. If you want to work up to a heavy single at the end, feel free to do that.

Conditioning
18 Min AMRAP w/ Partner
100 Double Unders
10 Power Cleans @ 75%
30/24 Cal Ski

WOD Notes: Goal is 5-6 Rounds. You will work at the same time for DU. PC and Ski only one person works at a time. PC should feel relatively heavy and use the same weight the entire WOD. For reference, RX would be 225/155#. Each person does 50 DU/ 5 PC / 15-12 Cals by round.

Assistance
a) 5 Min AMRAP GHD Sit-ups
b) Face Pulls – 4×12 (Pause each rep)

5/7/2024 – WOD

Strength
a) Push Jerk – 1×5 @ 70%, 1×3 @ 75%, 1×2 @ 80%, 3×1 @ 85%+
b) One Leg RDL – 4×8 (each leg) – Heavier than last wk (straps if necessary)
—18 Min Clock. Work up to heavy single for part (a) or you may do a 5×5 @ 75-80%. Superset a/b as needed.

Conditioning
4 RFT
400m Run
5 Wall Walks (RX+ = 7)
100 Yard Bear Hug Carry 125/90#

WOD Notes: Goal is 13-17 minutes. WW sub = 3-4 WW or 8-10 shoulder taps/WW. The carry is across the street and back unbroken.

Assistance
a) Hollow Rocks – 30 Sec on / 30 Sec off x 8 Sets
b) One Arm Shoulder Press – 4×8 each arm (control eccentric)

5/6/2024 – WOD

Strength
a) Back Squat – 5×2 @ 85%+ across, 1xME @ 65% (12-15 reps)
b) Straight Arm Lat Pulldown – 5×8 (3 sec eccentric – heavy)
—Superset a/b every 3:30. Heavier than last week for part (a).

Conditioning
5 RFT
10 Devil Cleans 60/40#  (RX+ = 70/50#)
15 T2B
20/16 Cal Assault Bike

WOD Notes: Goal is 15-19 minutes. DC should be at least 5# heavier than you normally use for Devil Presses. T2B sub = T2R, hanging knee raises, GHD SU, or incline bench leg raises (do all 15 reps). 

Assistance
a) Weighted Plank – 8 Sets: 45 sec on / 45 sec off
b) Strict Pull-ups (neutral grip attachment) – 5×8 (3 sec eccentric)

5/4/2024 – WOD

Conditioning “40 Min Cap”
3 RFT w/ Partner
80/64 Cal Ski
60 DB Snatches (increase by round)
4 (40ft Sandbag Walking Lunge 150/115# + 15 HR Push-ups)
400m Run

WOD Notes: Goal is to get under the 40 min cap. DB snatches: M = 60/70/80#, F = 40/50/60#. You don’t have to alternate each rep for the snatches. Sandbag should be heavy for the lunges. You should take around 6 steps out and 6 steps back. 

REMINDER: The Running Clinic is today @ 9:45am. Please sign-up using the link below! It’s free to all Rage members.
https://go.dptpreneur.com/widget/form/yfrek9oOlaolXHhcRJoa

5/2/2024 – WOD

Strength
a) 3 Position Snatch: Above Knee + Below Knee + Floor x 10 Sets
—One set every 90 sec, starting at 65% & work up to a heavy complex
b) Hex Bar Deadlift – 5×6 @ 75-80%
c) DB Lateral Raises – 4×12 (slow eccentric)
—Choose either a or b/c together

Conditioning 
11 Min AMRAP
42/35 Cal Row
21 DB Thrusters 50/35#
30/25 Cal Row
15 DB Thrusters 60/40#
18/15 Cal Row
9 DB Thrusters 70/50#
***Max Cal Row in the remaining Time

WOD Notes: Goal is to have at least 1 minute to row at the end for max cals or finish the 9 DB thrusters in under 11 minutes. Try to increase weight each round if possible.

Assistance
a) L-Sit/Tuck (Pegboard) – 30 Sec x 8 Sets
b) DB Bent-over Rows – 4×12 each arm (heavy & control eccentric)

REMINDER: The Running Clinic is Saturday May 4 @ 9:45am. Please sign-up using the link below! It’s free to all Rage members.
https://go.dptpreneur.com/widget/form/yfrek9oOlaolXHhcRJoa

5/1/2024 – WOD

Strength “15 Min Clock”
a) Power Clean – 8×3 @ 80%+
b) DB Bench Press – 4×10 (heavy)
—a/a/b x 4 Sets. Every 1:15 do either 3 cleans or 10 DB BP following that pattern. If you want to work up to a heavy single at the end, feel free to do that.

Conditioning “20 Min Cap”
20 RFT w/ Partner (interval style)
25 Double Unders  (RX+ = 30)
5 Hang Cleans (RD 1-10 = Muscle 135/95#, RD 11-20 = Power 185/125#)
6 Bar Facing Burpees  (RX+ = 8)

WOD Notes: Goal is to be around 40-60 sec/rd (you should be under 60 sec!!!!). Partner A does one full round while Partner B rests. You will do 10 rounds each. DU sub = 15 DU or 30 Singles (take no more than 20 sec). HMC = 50%, HPC = 65% (should be unbroken but feel somewhat challenging). Do 8 burpees, if you’re a ninja. You should be sprinting each round!!!

Assistance
a) 20 Sec GHD SU Hold + 20 GHD SU x 4 Sets
b) Face Pulls – 4×12 (Pause each rep)

4/30/2024 – WOD

Strength
a) Back Squat – 5×3 @ 85%+ across
b) DB Pull-over – 5×8 (5 sec eccentric – heavy)
—Superset a/b every 3:30. Heavier than last week for part (a).

Conditioning
18 Min AMRAP w/ Partner
125m Backwards Sled Drag 135/90#
20 Dball/Bag Over Shoulder 150/115#
40 Pull-ups (20 Strict + 20 Kip C2B PU)  (RX+ = 20 Strict C2B + 8-12 Bar MU)

WOD Notes: Goal is 3+ rds. The sled drag is to the tree before the “Evoqua” Sign. You should be able to alternate between walking fast & jogging (no walking the entire thing!). Dball/bag should be heavy!

Assistance
a) Hollow Rocks (banded) – 20 Sec on / 20 Sec off x 10 Sets
b) One Arm High Pulls – 4×10 each arm (control eccentric)

4/29/2024 – WOD

Strength
a) Split Jerk – 1×5 @ 70%, 1×3 @ 75%, 1×2 @ 80%, 3×1 @ 85%+
b) One Leg RDL – 4×8 (each leg) -use heavy KB/DB (straps if necessary)
—18 Min Clock. Work up to heavy single for part (a). Superset a/b as needed.

Conditioning
12 Min AMRAP Ladder
2 Push Jerks 135/95#  (RX+ = 165/110#)
2 T2B
4 Push Jerks 135/95#  (RX+ = 165/110#)
4 T2B
6 Push Jerks 135/95#  (RX+ = 165/110#)
6 T2B
*150m Run to start each round. Climb ladder as far as you can in 12 minutes.

WOD Notes: Goal is to get to the round of 150m/14/14. PJ = 55-57% (should be unbroken through the round of 10). 

Assistance
a) Weighted Plank – 10 Sets: 30 sec on / 30 sec off
b) DB Seated Press – 4×8 (3 sec eccentric)

4/27/2024 – WOD

Conditioning
For Time w/ Partner
150/120 Cal Ski
25 Wall Walks
30 (1 Squat Clean + 4 Front Squats) – Increase every 10 reps
25 Wall Walks
150/120 Cal Ski

WOD Notes: Goal is sub 35 minutes. WW sub = 3 burpees/ww or 10 shoulder taps/ww (you may do a combo of both if you want). BB complex weight = 50/55/65% of FS. Try to make a bigger jump after 20 reps. 

Announcement: The Running Clinic is Saturday May 4 @ 9:45am. Please sign-up using the link below! It’s free to all Rage members.
https://go.dptpreneur.com/widget/form/yfrek9oOlaolXHhcRJoa