Author Archives: jordy

9/24/2016 – WOD

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Conditioning
4 Rounds For Time
8 Deadlifts @ 67%
12 Burpee Box Jumps 24/20″
8 Strict C2B Pull-ups
Run 400m

WOD Notes: TD = 16-23 minutes. Deadlifts should feel heavy during round 3 & 4 (focus on keeping back flat & drive through the floor). C2B scale  = chin over bar or ring rows.

***Rage will be open at 8am & will have a normal Saturday schedule***


9/22/2016 – WOD

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Strength
Snatch – Work up to a heavy 3RM in 5 sets, starting at 70%.
—You may do 3 quick singles or touch n go all 3 reps.

Conditioning
For Time
1 Legless Rope Climb 15ft (sub: climb w/ legs)
15 T2B
250m Run
2 Legless Rope Climb 15ft
20 T2B
400m Run
3 Legless Rope Climb 15ft
25 T2B
800m Run

WOD Notes: TD = 10-16 minutes. Legless scale = climb with legs, 2 up downs/rc, or 1 lap sled pull with arms. You may scale T2B to 10/15/20 by round or do hollow rocks (15/20/25 by round).


9/21/2016 – WOD

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Strength
Clean (full) – Work up to a 3RM in 4 sets.
—Start @ 75%. You may touch n go or do 3 singles each set.

Conditioning
5 Rounds (interval style)
5 (pwr clean + sq clean) @ 65% of sq clean
15 Bar Facing Burpees
30/25 Cal Row
—Rest 90 sec between rounds. Score = total time minus 6 minutes.

WOD Notes: TD = 3-5 min/round. You must touch n go the pwr clean & sq clean for each rep. You will do that 5 times each round. Each round is 95%+ effort, so don’t hold back since there is built in rest time. Girls will row 25 cal instead of 30.


9/20/2016 – WOD

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Strength
Split Jerk – Quickly work up to a heavy single (95%), then do 4×5 Push Press @ 80%

Conditioning
10 Rounds For Time
6 DB Snatches (alternating) 70/45#
8 C2B Pull-ups
30 Double Unders

WOD Notes: TD = 8-15 minutes. DB snatches should be light to where you can muscle snatch most of the reps. C2b scale = chin over bar pull-ups or ring rows. You may also scale # of PU to 5 each round so that you can keep moving throughout WOD. DU scale = 50 singles or 15 DU.


Kurt – Repping through snatches

9/19/2016 – WOD

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Strength 
Back Squat – 4×5 @ 75%
—3 sec count down + 2 sec pause in bottom

Conditioning 
150 Wall Balls For Time 30/20# To 10/9ft 
*Top of the minute do 5 Hang Power Cleans @ 65%

WOD Notes: Time cap is 20 minutes. TD = 12-20 min. Use a ball where you can string 10 in a row minimum. Do not try to RX the WOD if you think you can’t average 8-10 reps per minute with the heavier ball. HPC should be unbroken and shouldn’t be too difficult in the beginning. 

2016 RuFit Competition


9/17/2016 – WOD

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Conditioning
20 Min Running Clock
“3 Rounds”
15 Thrusters 115/75#
15 GI Janes
400m Run
*Row for max meters with remaining time left in the 20 minutes. Score = total meters on the rower. 

WOD Notes: TD = Finish the WOD and accumulate 200-1500m on the rower. Thruster weight should be relatively light to where you can do 15 unbroken every round. GI Janes should be done on a bar that’s above your reach but you may scale the height by using a lower bar to help with the pull-ups.

Reminder: Rage is open at 8am with a normal schedule.