10/2/2016 – WOD
Open Gym: 10-1pm
Blog
10/1/2016 – WOD
Conditioning
3 Rounds (interval style)
40 Wall Balls 20/14# To 10ft
2 PegBoard Accents or 2 Legless Rope Climbs 18ft
40 Burpees
600m Run
—Rest 3 minutes between rounds
WOD Notes: TD = 7-10 min/round. Each round is 95%+ effort! Record 3 separate times on whiteboard. Wall balls should be done unbroken or in 2 sets. You may scale pegboard by climbing up to the #6 & back down to #1. Legless scale = climb with legs to 20ft or 5 up/downs (keep hips high and use arms only).
9/30/2016 – WOD
Strength
Front Squat – 5×4 @ 80%
—3 sec count down + 1 sec pause in bottom
Conditioning
Make-up/Skill Day!
9/29/2016 – WOD
Strength
Snatch (full) – 7×1 @ 80-95%
Conditioning
5 Rounds For Time
6 Squat Snatch 135/95#
12 C2B Pull-ups
50 Double Unders
WOD Notes: TD = 8-14 minutes. Snatch weight should be light (55% of 1RM). If you have mobility issues you may power snatch. C2B scale = chin over bar, jumping pull-ups, or ring rows. DU scale = 100 singles or 30 DU.
Joe F. – 180 snatch PR!
9/28/2016 – WOD
Strength
Clean (full) n Jerk- 7×1 @ 80-95%
—Start @ 80% & build to 95% by the end
Conditioning
For Time
2 Curtis P Complex (1 pwr clean + 2 lunges + 1 Jerk) @ 205/135#
10 Cal Row
4 Curtis P Complex
20 Cal Row
6 Curtis P Complex
30 Cal Row
8 Curtis P Complex
40 Cal Row
10 Curtis P Complex
50 Cal Row
WOD Notes: TD = 15-21 minutes. Use 65% of your 1RM CnJ for the WOD. You should do reverse lunges for the WOD & push jerk the weight overhead. Weight should start to feel heavy towards the end of the WOD.
9/27/2016 – WOD
Strength
Bench Press (close grip) – Work up to a heavy single quickly, then do 4×8 @ 70-75%
—Grip width = shoulder press grip
Conditioning
4 Rounds For Time
20 KB Swings 70/53#
15 GI Janes
150m Sled Drag 90/45#
WOD Notes: TD = 16-22 minutes. Please pick a pull-up bar that is higher than your reach if possible. GI Jane scale = 15 burpees + 15 ring rows if you can’t do an unassisted pull-up. Sled Drag is to the “Marcor Sign” & back into Rage. You should be able to walk very fast with sled on the way up and jog slow on the way back.
9/26/2016 – WOD
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.
9/24/2016 – WOD
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***
9/23/2016 – WOD
Strength
Front Squat – 4×5 @ 75%
—3 sec count down + 1 sec pause in bottom
Conditioning
Make-up/Skill Day!