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8/15/2017 – WOD

Strength
a) Deadlift – 3×5 @ 85% OR 50 Reps for Time at 58% (Stamina)
—No touch n go reps for the 3×5. You must lower under control & pull from a dead stop. You may touch n go reps for the stamina, but no excessive bouncing.
b) One Arm Shoulder Press– 3×10 each arm

Conditioning
4 Rounds For Time
20 T2B
7 Dball over Shoulder 150/100#
100m Dball Carry (on shoulder) 150/100#
70 Double Unders

WOD Notes: TD = 14-20 min. T2B scale = 20 knee above hips, 20 sit-ups, or 10 cal ski. You may keep the dball on your shoulder on your 7th rep then proceed to the carry. The carry is to the curb on other side of the street and back into Rage. Make sure to have dballs right near the garage doors each round. DO NOT drop the dballs outside!! Make sure to alternate which shoulder you use to carry dball each round. DU scale = 140 singles or 35 DU.

Assistance
a) Hollow Rocks – Tabata (10 Rounds)
b) Single Leg RDL (use BB) – 3×12 each leg (use 25% of DL)

8/14/2017 – WOD

Strength
a) Back Squat – 1×5 @ 65%, 1×5 @ 75% 2×2 @ 85%, 1×2 @ 95%, 1×1 @ 100%
—Stamina = 50 Back squats for Time at 65% of 1RM (same as Fri).
b) One Arm High Pull – 3×10 each arm

Conditioning
12 Min AMRAP of Bar Facing Burpees
*Top of every min do 5 thrusters 125/85#

WOD Notes: TD = 70-120 burpees. WOD starts with 5 thrusters (sorry for those who did “31 Heroes”). This WOD is very similar to last Monday, which you should approach it as an EMOM of 5 thrusters + 6-10 burpees. You must face the bar for the burpees & jump/land with 2 feet.

Assistance
a) Weighted Plank – 4 sets: 1 min / 1 min off (heavy)
b) C2B Pull-ups (narrow grip) – Accumulate 50 reps or 4×5 Neg if you can’t do PU
—Use weight if you can do more than 8 strict with no weight

8/13/2017 – WOD 

Open Gym: 12-3pm

8/12/2017 – WOD

***8am Open Gym, 9am & 10am classes. 11-1 Open Gym***

Conditioning
Complete With a Partner For Time
400m Partner Sled Drag 135/80#
200 Double Unders (you may work at the same time)
100 DB Front Rack Lunges 45/30# (partner B holds a 15 sec plank)
80 DB Burpee Ground to OH 45/30# (partner B does 12 hollow rocks)
400m Partner Sled Drag 135/80#

WOD Notes: TD = 20-27 min. You will need (2) DB for each group of 2. You may split the work anyway you’d like, but try to split it evenly. The goal is for both of you do get a good workout in, so if one partner has to do more reps to pick up the slack that’s fine. DU scale = 300 singles. You will use 2 DB’s for the lunges as well (regional standard). The recommendation is to switch every 10 lunges and every 5 DB burpee ground to OH. You must do the core work in “()” while partner A works before you switch.

Assistance 
a) Snatch Grip RDL – 4×6 @ 115% of Snatch
b) One Arm OH Carry – 3 sets: 75m each arm. Heavier than your 100m carry.

8/11/2017 – WOD

Strength
a) Back Squat – 5×5 @ 90%
—Stamina = 50 Back squats for Time at 65% of 1RM (little heavier than Fri)
b) One Arm Shoulder Press – 3×8 each arm (same as tues)

Conditioning
Make-up/Skill Day!

Assistance
a) L-Sit (pegboard) – 8×30 sec or Accumulate 4 minutes
b) Sandbag Bear Hug Hold + March – 3 sets Max Effort (should be 60-75 sec)

Announcement
Saturday Schedule = 8am open gym + 9am & 10am classes. Open Gym 11-1pm.

8/10/2017 – WOD

Strength
Snatch (1 sec pause in the bottom of squat) – 1 EMOM for 12 Min
—Start at 70% & work up to a heavy single

Conditioning
14 Rounds For Time (with a partner – relay style)
5 Power Snatches @ 72-75% of PS
25/20 Cal AD Bike (15/10 assault)

WOD Notes: TD = 45 sec-1:15/rd. Snatches should be touch n go for as long as possible. The Bike should be a sprint every round! Partner B goes when partner A finishes the bike. Pick a weight on the snatches to where you could do 12-15 reps unbroken fresh. 

Assistance
a) One Arm High Pulls – 3×8 each arm (same as mon)
b) Bench Press (barbell) – 4×8 (72%)
c) One Arm Farmers Carry – 3 sets: 75m each arm. Heavier than your 100m carry.

8/9/2017 – WOD

Strength
Clean n Jerk (full) – 10×1 (pause in the bottom of catch for 1 sec)
—Do 1 rep every 1:15. Start @ 75% & work up to a heavy rep. The squat will feel heavy, since you can’t bounce out of the hole.

Conditioning
3 Rounds For Time
7 (Pwr Clean + Hng Pwr Clean + Jerk) 185/125#
9 Ring Muscle-ups (sub: 12 Strict PU + 12 Ring Dips/Push-ups)
Run 600m

WOD Notes: TD = 15-21 min. BB complex = 60-62% of CnJ. The run is to the sewer drain as you go around the turn. You may scale MU to 4-5 per round if you have trouble stringing more than 2 together. You may use a band to assist with PU or elevate your hands on a bench for the push-ups.

Assistance
a) Front Rack Box Step-ups – 3×8 (each leg – should feel real heavy for weaker leg)
—Box should be 1-3″ above knee. Same weight as last wk.
b) Bent Over Barbell Rows – 3×12 (heavy)
—Keep torso parallel to floor as you pull bar to lower part of chest

8/8/2017 – WOD

Strength
a) Deadlift – 4×5 @ 83% OR 50 Reps for Time at 58% (Stamina)
—No touch n go reps for the 4×5. You must lower under control & pull from a dead stop. You may touch n go reps for the stamina, but no excessive bouncing.
b) One Arm Shoulder Press– 3×6 @ 100% of new 10RM from last wk (slow tempo on way down)

Conditioning
For Time (25 min cap)
20 Wall Balls 30/20# To 10/9.5ft
20 T2B
400m Row
30 Wall Balls 30/20#
25 T2B
600m Row
40 Wall Balls 30/20#
30 T2B
800m Row

WOD Notes: 16-22 min. WB should be heavier than normal, but you should still be able to string 10 even when fatigued. T2B scale = knee to elbows, hollow rocks or 10/15/20 cal ski by rd.

Assistance
a) Hollow Hold – 3 sets ME
b) Glute/Ham Raises or Hip Ext (GHD) – 3×12 (slow tempo down)

8/7/2017 – WOD

Strength
a) Back Squat – 5×5 @ 90%
—Stamina = 50 Back squats for Time at 63% of 1RM (little heavier than Fri)
b) One Arm High Pull – 3×6 @ 100% of new 10RM from last wk (slow tempo on way down)

Conditioning
12 Min AMRAP of GI Janes
*Top of every min do 4 DB Snatches (alternating) 100/70#

WOD Notes: TD = 60-90 GI Janes. WOD starts with 4 DB snatches (they should feel heavier than normal & take only 15 sec). Make sure to have DB close to the pull-up rig to minimize transitions. Large classes will stagger some athletes 30 sec later. GI Jane scale = burpee + hang knee tuck.

Assistance
a) Weighted Plank – 8 sets: 45 sec on / 45 sec off (heavy)
b) C2B Pull-ups (wide grip) – Accumulate 50 reps or 4×5 Neg if you can’t do PU
—Use weight if you can do more than 8 strict with no weight

8/6/2017 – WOD

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