Category Archives: WOD

6/20/2017 – WOD

Strength
Split Jerk (use rack) – 2 reps every 90 sec for 9 min @ 80-90%
—7 sets (heavier than last wk). Pause at the bottom of dip for both reps.

Conditioning
10 Min AMRAP
3 Lateral Burpees Over Bar
3 Power Snatch 115/75#
6 Lateral Burpees Over Bar
6 Power Snatch 115/75#
9 Lateral Burpees Over Bar
9 Power Snatch 115/75#
***Keep climbing ladder by 3’s until 10 min is up. Score = total reps.
—Rest 3 minutes
3 Min AMRAP of Ring Muscle-ups or GI Janes

WOD Notes: TD = 100-150 reps. PS = 55% of 1RM Pwr snatch (should feel light to where you can keep moving consistently, but not super light to where you touch n go all the reps).

Assistance
a) Snatch Grip Romanian Deadlifts – 5×6 @ 120% of 1RM Snatch
—Use straps. First rep starts at the top of the
DL.
b) Ring Dips (strict) – Accumulate 40 reps in least amount of sets/time
—scale = matador dips or Push-ups (use band if necessary)
c) GHD Sit-ups – 4×15 (3 sec tempo down)


6/19/2017 – WOD

Strength
Back Squat – 5×3 @ 90% + 1×10 @ 70% (little heavier than Fri)
—5 sec count down + 1 sec pause in bottom

Conditioning (time cap 18 min)
5 Rounds For Time
60 Double Unders
25/20 Cal Row

WOD Notes: TD = 9-16 min. DU scale = 100 singles or 30 DU. How hard can you push the row without tripping on DU?! Transitions should be fast!

Assistance
a) Accumulate 40 Pull-ups (C2B – wide grip supinated grip) in least amount of sets
b) Weighted Plank – 10 sets: 30 on / 30 off (heavier than last wk)


6/17/2017 – WOD

Conditioning
Complete with a partner for time
100 Thrusters 115/75#
40 Strict C2B Pull-ups or 30 Muscle-Ups
80 DB Burpee Ground to OH 45/30# (partner B does 15 hollow rocks, while partner A does 5 reps of the other movement)
40 Strict C2B Pull-ups or 30 Muscle-Ups
200/160 Cal AD Bike (120/80 assault)

WOD Notes: TD = 23-30 min. One person will work while the other rests, except when you get to the DB B G to OH. Partner A will do 5 reps, while partner B does 15 hollow rocks. Both partners will do 8 sets of 5/15. You may break reps however you’d like on the other movements. If classes are larger than 12 people, some teams may do the WOD in reverse order since there’s only 6 bikes. The bike should be done interval style where you do 20/15 cals all out, then switch. C2b scale = chin over bar or kip pull-ups.

Assistance
2x150m Sandbag Carry (front) 200/125#
—You will walk to “Marcor Sign” & back without dropping bag. If you have to drop bag, please do it gently. Do NOT use the DBALLS!

6/16/2017 – WOD

***Rage closes today at 6pm after open gym***

Strength
Back Squat – 6×3 @ 88% (little heavier than monday)
—5 sec count down + 1 sec pause in bottom

Conditioning
Make-up/Skill Day!

Assistance
a) Barbell Bent Over Rows – 4×10 (heavy)
b) 4x200ft DB Single Arm OH Carry (each arm) – heavy
c) L-Sit or Tuck (use pegboard) – Accumulate 4 minutes in the least amount of sets

6/15/2017 – WOD

Strength
3 Position Snatch – Above Knee + Below Knee+ Floor – 5 sets
—Start @ 70% & work up to a heavier complex than last wk. This is reverse order.

Conditioning
12 Rounds For Time with a partner (relay/interval style)
150m Sled Drag 100/50#
25/20 Cal Row

WOD Notes: TD = 20-27 min. Sled Drag (to “Marcor Sign” & back to Rage) should feel moderately heavy, but you should still be able to run the entire 150m. The sled drag starts at the middle garage door with feet inside. Do your best to sprint 95%+ each round, since you have built in rest with your partner! Do not use green 100# bumpers.

Assistance
a) Bench Press (close-grip) – 5×5 (72% – heavier than last wk)
—Tempo 5 sec count down, Pause 1 sec, explode up
b) GHD Hip Extensions (weighted) – 4×8 (light)
—Use barbell behind neck. Hold top of each rep for 3 sec & lower to bottom slow

6/14/2017 – WOD

Strength
3 Position Clean (full) – Floor + Below Knee + Above Knee – 5 sets
—Start @ 75% & work up to a heavy complex

Conditioning
10 Rounds For Time
4 Power Clean 205/135#
8 T2B
12 Wall Balls 30/20# To 10/9.5ft

WOD Notes: TD = 13-19 min. PC = 70% (moderately heavy – should be 4 singles each round). T2B scale = 5 cal ski or 8 hollow rocks. WB should be unbroken every round.

Assistance
a) Bent Over BB Rows – 4×10 (heavy)
—Torso should be almost parallel to floor. Use arms only.
b) One Arm Farmers Carry (use farmers handle + straps) – 4x100ft (each arm)
—Use 30-35% of DL for one arm.


6/13/2017 – WOD

Strength
Split Jerk (use rack) – 3 reps every 2 min for 10 min @ 80-85%
—5 sets. Pause at the bottom of dip for all 3 reps

Conditioning
3 Rounds For Time
8 Dball Over Shoulder 150/100#
2 Rope Climbs 20ft
800m Run

WOD Notes: TD = 14-20 min. RC scale = climb to 15/12ft or 1 lap sled pull with arms only + 3 up/downs. You may share the 50# slam ball or 70# sandbag with someone else if 80# dball is too heavy.

Assistance
a) Snatch Grip Romanian Deadlifts – 4×8 @ 115% of 1RM Snatch
—Use straps. First rep starts at the top of the
DL.
b) Seated DB Presses – 4×8 (heavier than last wk)
c) GHD Sit-ups – 4×10 (5 sec tempo down + 5 sec hold at top)


6/12/2017 – WOD

Strength
Back Squat – 6×3 @ 87%
—5 sec count down + 1 sec pause in bottom

Conditioning
100 Bar Facing Burpees For Time (17 min cap)
*Do 6 Front Rack Lunges 175/115# at the top of every min

WOD Notes: TD = 10-16 min. The WOD starts with 6 lunges. You may do reverse lunges if you want. Use about 55% of 1RM FS (should feel moderately heavy). Averaging 6 burpees each min will get you under the time cap including the lunges.

Assistance
a) Accumulate 40 Pull-ups (C2B – close grip supinated grip) in least amount of sets
b) Weighted Plank – 10 sets: 30 on / 30 off (heavier than last wk)

“Royal Ruckus” Comp from last wkend!