Strength
Back Squat – 5×4 @ 80%
—3 sec count down + 1 sec pause in bottom
Conditioning
75 Thrusters 115/75# For Time
*Top of every minute do 8 T2B (sub: 8 hollow rocks)
WOD Notes: TD = 7-13 minutes. WOD starts with 8 T2B. Weight should be fairly light (little heavier than open thruster weight) to where you can get 6-12 thrusters each minute. If you can do T2B, but 8 will take too long each minute scale the reps back to 5-6 if you have trouble linking them quickly.
Conditioning
4 Rounds For Time
8 Deadlifts @ 67%
12 Burpee Box Jumps 24/20″
8 Strict C2B Pull-ups
Run 400m
WOD Notes: TD = 16-23 minutes. Deadlifts should feel heavy during round 3 & 4 (focus on keeping back flat & drive through the floor). C2B scale = chin over bar or ring rows.
***Rage will be open at 8am & will have a normal Saturday schedule***
Strength
Front Squat – 4×5 @ 75%
—3 sec count down + 1 sec pause in bottom
Conditioning
Make-up/Skill Day!
Strength
Snatch – Work up to a heavy 3RM in 5 sets, starting at 70%.
—You may do 3 quick singles or touch n go all 3 reps.
Conditioning
For Time
1 Legless Rope Climb 15ft (sub: climb w/ legs)
15 T2B
250m Run
2 Legless Rope Climb 15ft
20 T2B
400m Run
3 Legless Rope Climb 15ft
25 T2B
800m Run
WOD Notes: TD = 10-16 minutes. Legless scale = climb with legs, 2 up downs/rc, or 1 lap sled pull with arms. You may scale T2B to 10/15/20 by round or do hollow rocks (15/20/25 by round).
Strength
Clean (full) – Work up to a 3RM in 4 sets.
—Start @ 75%. You may touch n go or do 3 singles each set.
Conditioning
5 Rounds (interval style)
5 (pwr clean + sq clean) @ 65% of sq clean
15 Bar Facing Burpees
30/25 Cal Row
—Rest 90 sec between rounds. Score = total time minus 6 minutes.
WOD Notes: TD = 3-5 min/round. You must touch n go the pwr clean & sq clean for each rep. You will do that 5 times each round. Each round is 95%+ effort, so don’t hold back since there is built in rest time. Girls will row 25 cal instead of 30.
Strength
Split Jerk – Quickly work up to a heavy single (95%), then do 4×5 Push Press @ 80%
Conditioning
10 Rounds For Time
6 DB Snatches (alternating) 70/45#
8 C2B Pull-ups
30 Double Unders
WOD Notes: TD = 8-15 minutes. DB snatches should be light to where you can muscle snatch most of the reps. C2b scale = chin over bar pull-ups or ring rows. You may also scale # of PU to 5 each round so that you can keep moving throughout WOD. DU scale = 50 singles or 15 DU.
Kurt – Repping through snatches
Strength
Back Squat – 4×5 @ 75%
—3 sec count down + 2 sec pause in bottom
Conditioning
150 Wall Balls For Time 30/20# To 10/9ft
*Top of the minute do 5 Hang Power Cleans @ 65%
WOD Notes: Time cap is 20 minutes. TD = 12-20 min. Use a ball where you can string 10 in a row minimum. Do not try to RX the WOD if you think you can’t average 8-10 reps per minute with the heavier ball. HPC should be unbroken and shouldn’t be too difficult in the beginning.
2016 RuFit Competition
Closed!
Conditioning
20 Min Running Clock
“3 Rounds”
15 Thrusters 115/75#
15 GI Janes
400m Run
*Row for max meters with remaining time left in the 20 minutes. Score = total meters on the rower.
WOD Notes: TD = Finish the WOD and accumulate 200-1500m on the rower. Thruster weight should be relatively light to where you can do 15 unbroken every round. GI Janes should be done on a bar that’s above your reach but you may scale the height by using a lower bar to help with the pull-ups.
Reminder: Rage is open at 8am with a normal schedule.
