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5/27/2017 – WOD

By WOD

Conditioning
2 Rounds: Complete For Time With a Partner
100 Burpees
80 Wall Balls 30/20# To 10/9.5ft
30 Dball Over Shoulder 150/100#
400m Sled Drag 145/90#

WOD Notes: TD = 21-29 min. The Burpees you will work at the same time and accumulate 100 together each round. The wall balls you must switch every 10 reps. The Dball Over shoulder you must switch every rep. The sled drag is together. Men will use a 100# + 45# plate. Women will load (2) 45# plates.

Assistance
a) GHD Sit-ups – 4×12 (tempo – 5 sec down / 5 sec up)
b) Lat Pullover: 4×10
—Loop a band around high pull-up bar & slide pvc pipe through. Pause for 1 sec at the bottom. Heavier than last wk!


5/26/2017 – WOD

By WOD

Strength
Back Squat – 5×5 @ 77% (heavier than Mon)
—5 sec count down + 1 sec pause in bottom

Conditioning
Make-up/Skill Day!

Assistance
a) Bulgarian Split Squats – 3×8 (each leg) @ 45-50% of FS (lighter than last wk)
—Hold a barbell in the front rack or KB in your hands. Elevate back leg on a bench.
b) Overhead Yoke Carry 5x60ft @ 100-115% of Jerk (heavier than last wk)
—Do DB single arm OH carry if empty yoke is too heavy.
c) Weighted Hanging Tuck (use pegboard) – Accumulate 3 minutes in the least amount of sets

5/25/2017 – WOD

By WOD

Strength
Snatch – 10×1 @ 75-85%
—Pull bar off floor 1-2″, pause for a sec then snatch

Conditioning
3 Min AMRAP (interval style) – 4 Rounds
10 Power Snatches 165/105#
*With remaining time, complete max cals on air dyne/assault bike.
—Rest 3 min between rounds

WOD Notes: TD = 30-60 cals. The PS should take roughly 60 sec each round. Use about 70% of PS max. They should be quick singles.

Assistance
a) DB Bench Press – 4×12 (same weight as last wk)
b) GHD Hip Extensions (weighted) – 4×15 (same weight as last wk)
—hold barbell behind head & pull bar back while pinching shoulder blades together


5/24/2017 – WOD

By WOD

Strength
3 Cleans (full) + 1 Split Jerk – 5 sets @ 70-85% of CnJ
—The cleans should be 3 singles in under 30 sec. 

Conditioning
For Time
15 Ring Muscle-ups (sub: 25 GI Janes)
20 Hang Power Cleans 185/125#
1 Mile Run
20 Hang Sq Cleans 185/125#
15 Ring Muscle-ups (sub: 25 GI Janes)

WOD Notes: TD = 14-20 min. Barbell weight should be 60-65% of Hang Sq Clean. You should be able to string 5 reps at a time. You may scale MU to 8-12 reps or do as many reps as possible in 2 minutes. If you can only string 1-2 MU when fatigued, you should be doing 8-10 GI Janes as well.

Assistance
a) DB Bent Over Rows – 5×8 (each arm)
—Pause at the top of each rep for 1 sec. More weight than last wk.
b) Front Rack Yoke Carry – 4x100ft (same weight as last wk, just longer distance)
—Should be 110-115% of max FS


5/23/2017 – WOD

By WOD

Strength
Push Jerk – 5×3 @ 80-85%

Conditioning
4 Rounds For Time
12 DB Snatches (alternating) 80/50#
20 Burpees
75 Double Unders

WOD Notes: TD = 9-15 min. DB snatches should be a little heavier than normal. DU scale = 35/rd or 125 singles.

Assistance
a) Romanian Deadlifts (RDL) – 5×5 @ 75% + 1×20 @ 55-60%
—Use straps. First rep starts at the top of the DL. Heavier than last wk.
b) Strict HSPU – 4×8 (Advanced: 6″ Deficit) or DB Shoulder Presses – 4×12 (same weight as last wk)
c) Hollow Hold – 5 sets: 1 min / 1 min off


5/22/2017 – WOD

By WOD

Strength
Back Squat – 5×5 @ 75% (A little heavier than Fri)
—5 sec count down + 1 sec pause in bottom

Conditioning
Complete 10 Rounds For Time With a Partner
9 Thrusters 155/105#
15 T2B
21/18 Cal Row

WOD Notes: TD = 20-25 min (1:45-2:15/rd). This WOD is interval style where each round is 95%+ effort! Partners may use different weights, but use same bar to save space. Partner A will complete one full round while partner b rests. As soon as partner A finishes row, partner b immediately starts. Thrusters should be fairly heavy for 9 (should be able to get 15+ if you were to go for a max set fresh). T2b scale = 10 T2B or 15 knee above hips or hollow rocks. DO NOT pace row!

Assistance
a) Accumulate 60 Strict Pull-ups in least amount of sets/time (with weight)
—Advanced = C2B. Scale = Do 25 negative PU (start at top of pull-up. Lower to the bottom of PU in 5-7 sec).
b) Plank (weighted) – 20 on / 40 off for 8 sets
—Make sure to load weight towards lower back/glutes. Heavier than last wk!


5 Year Anniversary Picture


5/20/2017 – WOD

By WOD

Conditioning
25 Min AMRAP
20 Plate Burpees 45/25#
2 Rope Climbs 20ft
125m Sled Drag 90/50#
250m Run

WOD Notes: TD = 3-5 rounds. Plate burpee = Getting down on the floor & standing with plate OH. It’s very similar to the DB burpee OH. Use thin 25# & 45# (competition) bumper plates if possible. You will place them on top of an abmat or a shirt to raise the plate off floor, so you can get fingers underneath it each time you pick it up and overhead. RC scale = climb to 15/12ft or 4 up/downs or 12 ring rows. Sled Drag is to the “marcor sign” and back into Rage.

Assistance
a) Weighted Abmat Sit-ups (heavier than last wk) – 4×25
b) Lat Pullover: 4×12
—Loop a band around high pull-up bar & slide pvc pipe through. Pause for 1 sec at the bottom.

REMINDER: The Rage 5 Year Anniversary Party is today from 11-3pm! Group picture will be between 11:30am-12pm!


5/19/2017 – WOD

By WOD

Strength
Back Squat – 5×5 @ 72%
—5 sec count down + 1 sec pause in bottom

Conditioning
Make-up/Skill Day!

Assistance
a) Bulgarian Split Squats – 6×4 (each leg) @ 55-60% of FS (heavier than last wk)
—Hold a barbell in the front rack or KB in your hands. Elevate back leg on a bench.
b) Overhead Yoke Carry 3x100ft @ 95-100% of Jerk (lighter than last wk)
—Do DB single arm OH carry if empty yoke is too heavy.
c) Hanging L-Sit (or tuck) Hold (use pegboard) – Accumulate 3 minutes in the least amount of sets

REMINDER: The 5 Year Anniversary Party is tomorrow May 20th from 11-3pm. The Rage Group picture will take place between 11:30am-12pm. Please try to make it if possible as this will posted on the Rage website! Thank you all for an amazing 5 years!