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5/1/2018 – WOD

By WOD

Strength
a) Deadlift –  10×1 @ 75-95% (If you feel good or don’t have a max find a new PR)
—use a little heavier than last week
b) DB Bench Press – 4×10 (heavy for 10 reps)

Conditioning
16 Min AMRAP
40/30 Cal Row
20 Push Jerks 135/95#
2 Rope Climbs 20ft or 3 Pegboard Ascents

WOD Notes: TD = 3-4 rd. PJ should be less than 50% of PJ max (you should be able to do them in 1-2 sets max). RC Scale = 8 reps of pulling KB up to the top of the rope pulley system while sitting down (should feel challenging by the end).

Assistance
Hollow Rocks – 10 sets: 20 on / 10 off
—Rx+ = Banded Hollow Rocks (20 on / 20 off)

4/30/2018 – WOD

By WOD

Strength
Every 3 minutes for 4 sets:
5 Back Squats @ 80-85%
10 One Arm High Pulls (each arm)

Conditioning (Compare to 6/12/2017)
100 Bar Facing Burpees For Time (18 min cap)
*Do 6 Front Rack Lunges 165/105# at the top of every min

WOD Notes: TD = 12-18 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) Strict Chin-ups (wide-grip) – 4×10 (accumulate 40 reps) or 15 negatives ( 5 sec count down)
b) Weighted Plank: 5 sets: 1 min on / 1 min off (same weight as last wk)

4/28/2018 – WOD

By WOD

***Rage closes at 12pm today***

Conditioning
Complete For Time (with a partner)
120/100 Cal Bike (80/50 assault)
150 Double Unders
80 Hang Power Snatches 115/75#
150 Double Unders
80 Thrusters 115/75#
150 Double Unders
30 Dball Over Shoulder 150/100#
150 Double Unders
120/100 Cal Bike (80/50 assault)

WOD Notes: TD = 20-30 min. Do not move the bikes out, since we will need the floor space. You may work at the same time for the DU. DU scale = 2 min worth of dubs or 250 singles. You may break up the work anyway you’d like. You should be sprinting the bike!

4/27/2018 – WOD

By WOD

Strength
Every 3 minutes for 4 sets:
6 Back Squats @ 77-82%
3-7 Muscle-ups (Bar or Ring) – Sub: 10-12 Ring Rows + 10-12 Push-ups
—Use a little more weight & try to do 1 more MU than last wk.

Conditioning
Make-up/Skill Day!

Assistance
a) Core: 5 sets – 30 sec russian twists + 30 sec of v-ups
—rest 60 sec between sets
b) Dball Bear Hug March (with band) – 4×60 sec

4/26/2018 – WOD

By WOD

Strength
Every 2 minutes for 6 sets:
12 Burpees + 2 Clean n Jerk (1st pwr / 2nd full) @ 82-85%
—Scale back the burpees to 10 if you can’t complete 12 in under 50 sec. Heavier than last wk.

Conditioning
15 Min AMRAP
14 One Arm DB Jerks (7R + 7L) 70/45#
7 Strict Pull-ups
150m Sled Drag 90/45#

WOD Notes: TD = 4-5 rd. You may push press DB if necessary, but it shouldn’t be so light to where you can strict press them. If you can’t do an unassisted PU, use a band that will challenge you for 7 reps each round. The sled drag (to the marcor sign) should be heavier than last wk, which you should be able to jog slow/walk fast with it.

Assistance
L-Sit/tuck (Pegboard) – 6 Sets: 30 sec on / 60 sec off

4/25/2018 – WOD

By WOD

Strength
Every 2 min for 6 sets:
15/12 Cal Bike + 3 Snatches (full) @ 80%+
—Use a little heavier than last wk. Bike should take 25-30 sec.

Conditioning (21 min cap)
10 Rounds For Time
10 T2B
10 Wall Balls 30/20# to 10/9ft
10/8 Cal Row

WOD Notes: TD = 14-20 min. T2B scale = 5-8 (quick singles). WB should be unbroken every round, but use a heavier ball if possible. Transitions are key in this WOD, so make them fast!!

Assistance
a) GHD Back Extensions – 3×15 (hold barbell behind head)
b) DB Shoulder Press – 4×10 (heavy)
c) Abmat Sit-ups – 10 Rounds of Tabata

4/24/2018 – WOD

By WOD

Strength
a) Deadlift –  7×2 @ 80-87% (no touch no go & lower under control)
—use a little heavier than last week
b) DB Bench Press – 5×7 (heavier than last wk)

Conditioning
1 Min AMRAP x 20 Rounds (with a partner)
5 Clean n Jerk 135/95#
Max Cal Ski

WOD Notes: TD = 200-300 cals. Score = total cals. Each athlete will do 10 rounds of 1 min on / 1 min off. DO NOT reset monitor between rounds. Clean n Jerks should be touch n go each round if possible or very quick singles. You should have at least 35 sec each round on the ski erg where you should give 90%+ effort!

Assistance
Banded Hollow Rocks – 10 sets: 20 on / 20 off

4/23/2018 – WOD

By WOD

Strength
Every 3 minutes for 4 sets:
6 Back Squats @ 75-80%
8 One Arm High Pulls (each arm – slow tempo on the way down)

Conditioning
For Time
800m Run
30 KB Swings 70/53#
30 Burpee Box Jump Over 30/24″
150m One Arm Farmers Carry 70/53# (75m each arm)
30 Burpee Box Jump Over 30/24″
30 KB Swings 70/53#
800m Run

WOD Notes: TD = 15-20 min. For the BBJO, you may use your hands to assist getting over the box, since it should be a higher box than normal. KB swings should be done in 1-2 sets each round (outside). The 1-arm farmers carry is to the marcor sign & back into rage (switch arms at the halfway point).

Assistance
a) Strict Chin-ups (close-grip) – 4×10 (accumulate 40 reps) or 15 negatives ( 5 sec count down)
b) Weighted Plank: 8 sets: 45 on / 45 off (same weight as last wk)