Author Archives: jordy

10/13/2016 – WOD

By Uncategorized

Strength
Snatch – Work up to 90% of 1RM, then do 3 EMOM for 7 minutes @ 80% (21 reps)

Conditioning
2 Rounds For Time
250m Sled Drag 100/60#
90ft Handstand Walk (sub: 6 wall climbs)
3 Legless Rope Climb 15ft (sub: climb w/ legs)
50/40 Cal Row

WOD Notes: TD = 16-22 minutes. Sled Drag should be a fast walk on the way to the fire hydrant and a slow jog on the way back. Handstand walk is the length of 5 mats (3x). The sub is 3-6 wall climbs or 30-40 shoulder taps with feet elevated on a box in a pike position. Legless scale = climb with legs or 6 up/downs. Girls will row 40 cals each round.


10/12/2016 – WOD

By Uncategorized

Strength
Deadlift – 15 min to work up to a heavy single
—Focus on staying tight while driving through the floor. Stop, once you feel like you’re losing form.

Conditioning
3 Rounds For Time
10 Power Clean 185/125#
20 T2B
10 Front Squat 185/125#
60 Double Unders
10 Push Jerk 185/125#

WOD Notes: TD = 12-18 minutes. Barbell weight is around 62-65% of PC or PJ. You should be doing quick singles on the PC. Front squats/Jerks should be unbroken, but should feel heavy by the 10th rep. T2B scale = 10-15 reps, 40 hollow rocks, or 10 cal ski erg. DU scale = 30 DU or 100 singles. REMINDER: The weights that touch the floor must weigh more than the empty barbell!!


Katie – 270# DL!

10/11/2016 – WOD

By Uncategorized

Strength
Bench Press –  Work up to a heavy single, 6×4 @ 85%

Conditioning
8 Rounds For Time
10 Burpees
10 C2B Pull-ups
200m Run

WOD Notes: TD = 13-19 minutes. If you aren’t proficient as pull-ups (can’t link 15+ pullups in a row), you should scale the reps down to 6-8/round. This is a WOD where you should be able to maintain the same pace each round. The run is up to the first curb of the next parking lot entrance. You should be able to run fairly fast each round!

Lauren – Repping through pull-ups

10/10/2016 – WOD

By Uncategorized

Strength
Back Squat – 8×2 @ 87%
—3 sec count down + 1 sec pause in bottom

Conditioning
5 Rounds For Time
21 Wall Balls 30/20# to 10/9ft target
15 KB Swings 70/53#
9 Box Jumps 30/24″

WOD Notes: TD = 10-16 minutes. No step-ups allowed, unless you physically can’t jump. Box jump height should be higher than normal, but scale accordingly if the Rx height is too high. Wall balls should be unbroken the first set and done in no more than 2 sets in the later rounds. KB swings should be unbroken every round!


Rage crew at the Lumber Games!

10/8/2016 – WOD

By Uncategorized

Conditioning 
5 Rounds For Time
5 Power Snatches 115/75#
7 Overhead Squats 115/75#
9 Thrusters 115/75#
12 Bar Facing Burpees
Run 250m

WOD Notes: TD = 17-23 minutes. The 5 snatches + OHS should be unbroken without putting the bar down. The only time you should put the bar down is after the 7 OHS. The thrusters should be unbroken as well, so choose a weight where you can do this. If you can’t OHS because of mobility do back squats.

***Rage will open today at 8am!***


10/6/2016 – WOD

By Uncategorized

Strength
Hang Pwr Snatch + Hang Sq Snatch – 7 sets @ 70-85% of full snatch

Conditioning
3 Rounds For Time
15 Strict HSPU
25 T2B
75 Double Unders
600m Run

WOD Notes: TD = 13-19 minutes. Strict HSPU scale = kipping (if you can do hspu) or 15 DB shoulder presses (should be challenging for 15 reps). T2B scale = 15 reps/round, 40 hollow rocks, or 12 cal ski. DU scale = 150 singles. The run is to the sewer as you go around the turn between the “eggs sign” & dead end.


10/5/2016 – WOD

By Uncategorized

Strength
Hang Power Clean + Hang Sq Clean + Jerk – 5 sets @ 80%-90% of CnJ
—Go as heavy as you can on your HPC. Focus on keeping feet underneath of you on the catch!

Conditioning
10 Rounds For Time
3 Ring Muscle-ups (sub: 5 GI Janes)
6 Hang Power Clean 155/105#
12 Wall Balls 30/20# to 10ft/9ft Target

WOD Notes: TD = 12-18 minutes. You may sub bar mu for ring mu. If you can’t do MU, the scaling option is 5 GI Janes each round. HPC should be fairly light (55-60%) to where you can string all 6 together each round.