Blog

10/27/2016 – WOD

Strength
Quickly work up to a max muscle snatch, then do 5×2 (full snatch) @ 80-85%
—Touch n go is preferred, but you can drop after first rep if you want

Conditioning
5 Rounds For Time
3 Power Snatches 155/105#
3 Squat Snatches 155/105#
10 Front Rack Lunges 155/105#
12 C2B Pull-ups or 6 Muscle-ups (Ring or Bar)

WOD Notes: TD = 11-17 min. Use around 60-65% of max snatch in the WOD. If you lack mobility to sq snatch you may power snatch all 6 reps. You may kip the pull-ups & scale to chin over bar if necessary.

10/26/2016 – WOD

Strength
Power Clean + Full Clean + Hang Sq Clean + Push Jerk + Split Jerk – 4 sets
—start @ 75% of CnJ max & work up to a max for this complex. You may not drop the bar!

Conditioning
6 Rounds For Time
1 Rope Climb 20ft
5 Clean n Jerk 185/125#
40 Double Unders

WOD Notes: TD = 10-16 min. RC scale = climb to 15ft, 8 ring rows, or 8 cal ski erg. CnJ weight = 60% of 1RM (should be able to do fairly quick singles throughout the WOD). DU scale = 20 singles or 80 singles.

10/25/2016 – WOD

Strength
Bench Press – 1×2 (90%), 1×4 (85%), 1×6 (80%), 1×8 (75%), 1×10 (70%)
—Work up to 90% first. This is reverse order from yesterday’s rep scheme for squats.

Conditioning
4 Rounds For Time
15 Thrusters 125/85#
15 T2B
400m Run

WOD Notes: TD = 12-18 minutes. Thrusters should be unbroken every round and get challenging by the 3rd round (use around 55% of thruster/push press max).

10/24/2016 – WOD

Strength
Back Squat – 1×10 (70%), 1×8 (75%), 1×6 (80%), 1s4 (85%), 1×2 (90%+)

Conditioning (compare to 12/21/2015)
27-21-15-9
Burpee Box Jump Over 24/20″
Row (calories)

WOD Notes: TD = 8-14 minutes. Click the link above to see what your time was. Approach this WOD as a controlled sprint!

10/23/2016 – WOD 

Open Gym: 11-1pm

10/22/2016 – WOD

Conditioning
5 Rounds For Time
5 Power Clean 155/105#
5 Strict C2B Pull-ups
5 Squat Clean 155/105#
10 C2B Pull-ups (kip)
5 Clusters 155/105#
3 Wall Climbs

WOD Notes: TD = 13-19 minutes. Barbell weight is around 55% of max full clean (should be light to where you can keep moving with quick singles). Remember that the weight of the plates touching the floor must weigh more than the empty barbell! Strict C2B scale =  strict chin over bar or 8 ring rows. C2B scale = chin over bar kip or 10 jumping PU. WC scale = 10 burpees/round.

***Rage will open at 8am today***

10/21/2016 – WOD

Strength
Front Squat – Work up to a heavy single (95%+), 3×5 @ 60% (speed squats – drive out of hole quickly)

Conditioning
Make-up / Skill Day!

10/20/2016 – WOD

Strength
Hip Snatch (high hang) + Below the Knee Snatch – 1 set every 2 minutes for 10 minutes
—Start @ 75% of full snatch & increase to 85% by the end

Conditioning
For Time
6 Rope Climbs 20ft
100 Wall Balls 20/14# to 10ft Target
30 Power Snatches 135/95#

WOD Notes: TD = 10-16 minutes. You may scale this WOD by breaking it up into 3 rounds: 2 RC/33-34 WB/10 PS. Choose this option if you want to be able to move throughout the WOD quicker. Doing this WOD as Rx’d will definitely be more muscle fatigue especially if you aren’t proficient at Rope Climbs. RC scale = 2 up/downs per RC, 5 strict pull-ups per RC, or one lap sled pull (you may alternate between these movements if you’d like). PS weight = 60-65% of PS max.

10/19/2016 – WOD

Strength
Clean n Jerk
15 min clock – 10 Min to Work up to 95%, then do 3 CnJ EMOM for remainder of 5 min @ 75% (15 reps)

Conditioning
4 Rounds (interval style)
150m Sled Drag 100/60#
400m Run
500m Row
—Rest 2 minutes between rounds

WOD Notes: TD = 4-6 min/round. You must start & finish at the middle door inside the gym for the sled drag. Each round is 95%+ effort. Record 4 separate times. Your last round SHOULD NOT be the fastest round. There is no pacing in this WOD, we need high intensity!! Sled Drag is to the “Marcor Sign” & back through middle door.

10/18/2016 – WOD

Strength
Bench Press – Work up to a heavy single, then do 4×8 @ 75%

Conditioning
10 Rounds For Time
4 Deadlifts @ 65%
7 GI Janes
30 Double Unders

WOD Notes: TD = 15-21 minutes. DL should be touch n go if you’re able to maintain a flat back during the lowering portion of the DL. You may do quick singles if necessary. Please use a pull-up bar that’s above your reach if possible. GI Jane scale = 7 burpees + 7 ring rows. DU scale = 50 singles.