7/3/2016 – WOD
Open Gym: 1-3pm
Author Archives: jordy
7/2/2016 – WOD
Conditioning
5 Rounds (interval style)
6 Front Rack Lunges 135/95#
9 Thrusters 135/95#
12 Deadlifts 135/95#
15 Lateral Burpees Over Bar
—Rest 2 minutes between rounds
WOD Notes: TD = 2-3 minutes/round. You must do first 15 reps of barbell unbroken, so choose a weight that will get challenging by round 3. All 12 DL must be unbroken as well, but you may drop the bar after the 9th thruster. This is an interval style WOD where the INTENSITY must be HIGH. There is built in rest for a reason, so don’t casually go through the barbell movements & burpees. Subtract 8 minutes from total time.
7/1/2016 – WOD
Strength
Front Squat – Work up to a heavy single, then 3×5 @ 87%+
—use a little heavier than last week
Conditioning
Make-up/Skill Day!
Reminder: Kyle Pagerly Memorial WOD is Monday July 4th! More details to come!
Milspec Ropes ($45) with Rage Logo are in! Spare cables are $5
6/30/2016 – WOD
Strength
Hang snatch + Below Knee snatch – 1 set every 90 sec for 9 minutes.
—7 sets. Stay between 75-85%
Conditioning
6 Rounds For Time
40 Double Unders
15 Wall Balls 30/20# (unbroken)
1 Rope Climb 20ft
WOD Notes: TD = 9-14 minutes. Du scale = 80 singles or 20 du. Wb must be unbroken to be RX (10ft). RC scale = climb to 15ft, 3 up/downs, or 1 lap sled pull with arms.
Ryne – Snatch Complex
6/29/2016 – WOD
Strength
1 Full Clean + 2 Front Squats + 1 Jerk
—5 sets: 75%, 80%, 85%, 85%, 90% (based off cnj max)
Conditioning
3 Rounds For Time
10 Clean n Jerk 175/115#
20 C2B Pull-ups
800m Run
WOD Notes: TD = 14-20 minutes. CnJ = 60% of 1RM (should be quick singles). C2B scale = chin over bar or 20 ring rows. This is a WOD where you should be able to maintain the same pace each round.
6/28/2016 – WOD
Strength
Bench Press – 5×5 heavy across all sets
Conditioning
5 Rounds For Time
8 DB Snatches (alternating) 100/60#
12 HSPU (6 strict + 6 Kipping)
20 Cal Row
WOD Notes: TD = 11-17 minutes. DB should be heavier than normal. You may kip all of the HSPU if you cannot do strict, however it must be a level surface (no stacking abmats to limit range of motion). You may also do 12 DB push presses or 12 HR Push-ups instead of the HSPU.
Reminder: Kyle Pagerly Memorial WOD is Monday July 4th at CF Rage! More details to come!
Custom Rage Milspec Ropes & spare cables are in!
6/27/2016 – WOD
Strength
Back Squat – Work up to a heavy single, then 3×5 @ 87%+
—use a little heavier than last week
Conditioning (compare to 6/22/2015)
10 Minute AMRAP – “2015 Granite Games Qualifer WOD #1″
5 Hang Squat Cleans 155/105#
7 Bar Facing Burpees
—Rest 5 minutes
250m Sled Drag For Time 100/45#
WOD Notes: TD = 7+ Rounds. Record total reps (each round = 12 reps). HSC weight should be around 55% of 1RM full clean. You must jump off 2 feet and land on 2 feet for the bar facing burpees. Goal is to walk very fast or run the entire time for the sled drag.
6/26/2016 – WOD
Open gym: 12:30-2pm
6/25/2016 – WOD
***Open gym is from 11am-1pm***
Conditioning
25 Min AMRAP
50 KB Swings 53/35#
40 Wall Balls 30/20#
30 Cal Row
20 Push Jerks 165/105#
10 Strict L-C2B Pull-ups
WOD Notes: TD = 2-3 rounds. Use a light KB & a little heavier WB. Jerk weight = 55% of 1RM (should have to break up 2-3x). L-C2B pullup scale = L-pull-up or strict chin over bar.
6/24/2016 – WOD
Strength
Front Squat – Work up to 95%, then 3×5 @ 87%
—use a little heavier than last week
Conditioning
Make-up/Skill Day!
Announcement: Open Gym will only be from 11am-1pm on Saturday! 9am & 10am class are on as scheduled..