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3/27/2019 – WOD

Strength
5 sets: 3 Full Cleans @ 75-80% + 8 DB Bench Press (heavy)
—Do one set every 3 minutes

Conditioning
10 Min AMRAP
2 Hang Power Cleans 155/105# (55%)
2 Bar Facing Burpees
4 Hang Power Cleans
4 Bar Facing Burpees
6 Hang Power Cleans
6 Bar Facing Burpees
8 Hang Power Cleans
8 Bar Facing Burpees
***Continue up the ladder until the 10 Min is up. Score = total reps.

WOD Notes: HPC should feel fairly light to where you can do up to rd 10-12 unbroken.

Assistance
GHD Sit-ups – 4×15 tempo (5 sec count down)

3/26/2019 – WOD

Strength
Front Rack Lunges – 4×12 (alternate – 6 each leg)
—start @ 55% of FS & work up to 70%. You don’t have to use a rack.

Conditioning (17 min cap)
5 RFT
20 Wall Balls 30/20# to 10/9ft
1 Rope Climb 20ft
20/15 Cal Assault (35/25 AD)

WOD Notes: RX+ = Seated Legless 15ft (no jump). You may scale WB to 20/14# & Rope climbs to 12-15ft or 3 heavy pulleys per round. Wall Balls should be unbroken each round so pick a ball to where you can do that!

Assistance
Hollow Rocks – Tabata for as many rounds possible. Try for another rd more than last wk.

3/25/2019 – WOD

Strength
Halting Snatch – 1 rep every 45 sec for 20 reps @ 65-85%
—Pull slow off the floor & pause just below the knee. Think about pulling bar through shins when you’re paused.

Conditioning
15 Min AMRAP
15/11 Cal Ski
50 Double Unders
10 DB Clean n Jerk 50/35#’s

WOD Notes: Use (2) DB for the CnJ. You should be able to touch n go most of the reps in 1-2 sets each rd. DU scale = 25 DU or 100 singles. Shoot for 5+ rds.

Assistance
Weighted Plank – 3 sets: 90 sec on / 90 sec off

3/23/2019 – WOD

Open WOD 19.5
33-27-21-15-9 Reps of:
Thrusters 95/65/45#
C2B Pull-ups

WOD Notes: You may scale the weight on the thruster or the C2B Pull-ups by doing Chin over bar or jumping pull-ups. Time Cap = 20 minutes.

3/22/2019 – WOD

Conditioning
Make-up/Skill Day!

ANNOUNCEMENT
Open WOD 19.5 has been announced!
33-27-21-15-9 Reps of:
Thrusters 95/65/45#
C2B Pull-ups

***Let’s try and get as many of you to do this WOD Saturday! A Google Heat Sign-up Sheet will be posted on the CF Rager FB Page tomorrow***

3/21/2019 – WOD

Strength
Halting Snatch – 10×2 @ 70-80%
—Pull slow off the floor & pause just below the knee. Think about pulling bar through shins when you’re paused.

Conditioning
17 Min AMRAP
12 DB Snatches (alternating) 80/50#
15 Burpees (to 6″ target)
20 DB Bent-over Rows 80/50# (10R + 10L)
30 Sec Wall Sit (80/50# DB in front rack)

WOD Notes: Snatches should be a little heavier than normal. If the Wall Sit is too difficult with the DB you may put it on your lap which will make it easier. Goal is 4-5 rounds. If you finish 5 rds in under 17 min you may stop.

3/20/2019 – WOD

Strength
Hang Pwr Clean + Hang Sq Clean + Push Jerk + Split Jerk – 5 sets @ 75-85%
—1 set every 2:30. 

Conditioning
90 Sec AMRAP x 12 (with a partner)
10 DB Bench Press (heavy)
10 T2B (RX+ = 15)
Max Cal Bike
—Rest 90 sec between rds. Score = total cals with your partner

WOD Notes: Partner A will start & work for 90 sec while Partner B rests. You will each do 6 sets of 90 sec on / 90 sec off. BP should be difficult for 10 reps each round, but you shouldn’t be failing until maybe the last round.

Assistance
a) Standing Barbell Curls – 4×12
b) GHD Sit-up Hold (belly button facing down) – 4×60 sec
—Use weight if it feels easy

3/19/2019 – WOD

Strength
Deadlift – 5×3 @ 75%+ + 1 set max reps at 65% (shoot for 15 reps)

Conditioning
9 Min AMRAP
21 Thrusters 95/65#
15 C2B
2 Rope Climbs 20ft
—Rest 3 minutes
3 Min AMRAP Ski for Max Cals (with partner – 30 on / 30 off)

WOD Notes: Thrusters should be done in 1-2 sets each rd. C2B Scale = chin over bar, 8-12 reps, or banded pull-ups. RC scale = 1 ascent to 15ft. Goal is 3+ rds.

Assistance
Hollow Rocks – Tabata for as many rounds possible

3/18/2019 – WOD

Strength
a) Front Squat – 5×5 @ 75-80%
b) One Arm High Pulls – 4×8 (each arm)

Conditioning (16 min cap)
5 RFT
20/15 Cal Row
6 Dball Over Shoulder 150/100#
50 Double Unders

WOD Notes: Goal is to avg 3 min/round or less. Row should take around 60 sec & Dball/DU 30 sec.

Assistance
Weighted Plank – 10 sets: 30 on / 30 off (heavier than last wk)

3/16/2019 – WOD

Conditioning
Open WOD 19.4
For total time:
3 rounds of:
10 snatches 95/65#
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 bar muscle-ups
12 bar-facing burpees