WOD/Blog - Page 263 of 408

11/6/2016 – WOD

By jordyNovember 6, 2016Uncategorized

Open Gym: 11-2pm

Assistance Work (Day 6)
Barbell Glute Bridges – 4×8 @ 80%+ of back squat

11/5/2016 – WOD

By jordyNovember 5, 2016Uncategorized

Conditioning
2 Rounds For Time (complete with a partner)
30 Power Snatches 155/105#
50 Push Jerks 155/105#
70 Burpees
90 Cal Row

WOD Notes: TD = 24-30 min. You can divide reps up anyway you’d like. Burpees are the only movement where you will work at the same time. You must switch every 15 cals for the row, so each athlete will row 3×15 cals / round. You should be SPRINTING on the row, since you will be getting rest while your partner rows. You may use 2 separate weights (not 2 preloaded barbells) for the snatches and Jerks if your snatch is much lower. PS weight = 65% and Jerk = 55%.

Assistance Work (Day 5)
Back Rack Lunges – 4×10 @ 55-60% of back squat

11/4/2016 – WOD

By jordyNovember 4, 2016Uncategorized

Strength
Front Squat – 5×5 @ 75-85%

Conditioning
Make-up/Skill Day!

Assistance Work (Day 4)
a) DB Shoulder Press (standing) – 4×10
—Use a weight that will be difficult for 10 reps.
b) GHD Hip Extensions – 4×10
—I prefer a barbell behind my head, but you may hold a weight on your chest. Should be difficult for 10 reps.

***Rage apparel is now in! It will be available Saturday morning and all next week!
Sweatshirts – $50
Shirts & Tanks – $20
Men’s Shorts – $30

11/3/2016 – WOD

By jordyNovember 3, 2016Uncategorized

Strength
Snatch (no foot movement) – 2 EMOM for 10 minutes @ 75-80%
—These are full snatches with no moving of the feet on the catch. This will force you to actively pull under the bar instead of floating.

Conditioning
3 Rounds For Time
90 Double Unders
25 T2B
40 Wall Balls 20/14# To 10ft target

WOD Notes: TD = 10-16 min. DU scale = 150 singles. T2B scale = 40 hollow rocks, 12 cal ski erg, or 25 hip above knee. Wall Balls should be light to where you can do large sets (20+ reps at a time).

Assistance Work (Day 3)
a) Strict C2B Pull-ups – 5×6 or accumulate 30 reps in least amount of sets if you can only do 1 at a time.
—Advanced should use a weight. Novice can do 5×4 negative Pu.
b) Weighted Plank – 30 on / 30 off for 6 sets
—use a weight that will be difficult or don’t use one at all

11/2/2016 – WOD

By jordyNovember 2, 2016Uncategorized

Strength
Clean n Jerk – 1 EMOM For 10 minutes @ 80-90%
—For the Jerk, pause in the bottom of the dip for a sec before you drive.

Conditioning
6 Rounds For Time
8 Overhead Lunges 155/105#
1 Legless Rope Climb 20ft (sub: climb w/ legs)
250m Run

WOD Notes: TD = 13-19 minutes. OH lunges should be 50-55% of OHS max (should be unbroken & somewhat challenging towards the 5 & 6 round). You may do front rack lunges if OH mobility limits you from doing a reasonable amount of weight. RC scale = Climb to 12-15ft or 3 up/downs each round.

Assistance Work (Day 2)
Glute Ham Raises (GHD) – 3×12
—Advanced = hold weight across chest. Novice = hip extensions with no weight

11/1/2016 – WOD

By jordyNovember 1, 2016Uncategorized

Strength
Bench Press – 5×5 @ 82%

Conditioning
12 Min AMRAP
8 Ring Muscle-ups (sub: 15 C2B Pull-ups)
12 Hang Power Cleans 185/125#
30/25 Cal Row

WOD Notes: TD = 3-4 rounds. HPC = 65% (should be able to do them in 1-2 sets). Girls will row 25 cals. C2b Scale = 8-12 reps, chin over bar pu, or 15 ring rows.

Assistance Work (Day 1)
4×6 Romanian Deadlifts @ 65%
—Rep starts from the top of the DL. Shave legs the entire time & bar should remain off the floor as you lower each rep.

Ragers,
I will be programming Accessory work everyday for the month of November. The focus will be on strengthening the posterior chain (glutes, hamstrings, low back, & core). We do a lot of squatting which mainly works the anterior chain (quads), so it’s time to get our backsides stronger as well! The assistance exercise that is programmed that day will be discussed at the beginning of class. We will be utilizing the GHD a lot as well. Everyone is encouraged to participate!

10/31/2016 – Happy Halloween

By jordyOctober 31, 2016Uncategorized

Strength
Back Squat – 5×5 @ 75-85%

Conditioning (compare to 10/19/2015)
4 Rounds (interval style)
20 Thrusters 115/75#
20 Lateral Burpees over Bar
—Rest 3 minutes between rounds

WOD Notes: TD = 1-2 minutes / round. Each round is 100% effort, so DO NOT save energy for the later rounds. You should be able to thrusters unbroken every round with relative ease, except for the 3rd or 4th round.

***COSTUMES ARE ENCOURAGED***