Strength
Clean n Jerk (full) – 1 EMOM for 10 Minutes.
—Start @ 75% & work up to 95% by the end.
Conditioning
For Time
30 Squat Clean 185/125#
60 KB Swings 70/53#
90 Cal Row
WOD Notes: TD = 13-19 minutes. SC weight = 57-60% of 1RM (should all be quick singles. Do not touch n go). Try to do sets of 15 reps on the kB swings.
name this Rage dog
Strength
Bench Press – 15 min to work up to a 5RM, 4RM, 3RM, 2RM, 1RM
Conditioning
12 Min AMRAP
7 Push Press 165/105#
10 Box Jumps 30/24″
15 T2B
WOD Notes: TD = 5-8 rounds. Jerks are not allowed. PP weight is around 65% of 1RM PP or thruster (try to get all 7 unbroken). You may do step-ups instead of box jumps or use a lower box. T2B scale = 15 knee above hips or 8 cal ski erg.
Rage will miss you Melissa & Andy!
Strength
Back Squat – 20 min to find a 5RM, 4RM, 3RM, 2RM, 1RM
—These sets should heavy as possible without failing. Increase a little each set.
Conditioning
EMOM for 20 Minutes
ODD = 15 Wall Balls 30/20# to 10ft
EVEN = 15 Burpees
Midline
GHD Sit-up Hold – Accumulate 3 minutes (weighted)
WOD Notes: The goal is to finish all reps within minute for all 20 minutes. However, most of you will have to scale the reps on the burpees or the weight of the ball to achieve the desired effect. Advanced athletes should only attempt this RX’d. Intermediate should scale to 15/12. Novice should scale to 15/10. All athletes should try to do the 15 WB.
Conditioning
For Time
50 Double Unders
1 Rope Climb 20ft
50 Deadlifts 185/125#
50 Double Unders
1 Rope Climb 20ft
30 Front Rack Lunges 185/125#
50 Double Unders
1 Rope Climb 20ft
20 Hang Power Cleans 185/125#
50 Double Unders
1 Rope Climb 20ft
WOD Notes: TD = 15-21 minutes. You same weight for all 3 barbell movements. Should be less than 50% of deadlift. DU scale = 100 singles. RC scale = 8 strict pull-ups or 12 ring rows.
Strength
Back Squat – 20 Min to Work up to a heavy single, then do 3×3 pause @ 80%
Conditioning
Make-up/Skill Day!
Strength
Halting Snatch + Full Snatch
—5 sets at 80-85%
Conditioning
“Wodapalooza WOD #6 Qualifer”
6 Min AMRAP Ladder
2 Ring MU or 2 GI Janes
2 Squat Snatch 135/95#
4 Ring MU or 4 GI Janes
4 Squat Snatch
6 Ring MU or 6 GI Janes
6 Squat Snatch
*Keep climbing ladder until 6 min is up
—Rest 4 minutes (at 10 min mark)
For Time
400m Sled Drag 90/45#
75 Wall Balls 20/14#
WOD Notes: TD = 30-60 reps / 6-10 minutes. You may power snatch if mobility is limited for full snatches. You should be able to do wall balls in 5 sets at the most (this is a mental test just like monday’s thrusters!).
Strength
Full Clean + Front Squat + Jerk – 5×1 @ 85-90% of 1RM
Conditioning
For Time
6 Clean n Jerk 205/135#
15 C2B Pull-ups
Run 250m
9 Clean n Jerk
20 C2B Pull-ups
Run 400m
12 Clean n Jerk
25 C2B Pull-ups
Run 800m
WOD Notes: TD = 14-20 minutes. CnJ weight is around 65-70% of 1RM (should be quick singles). You may scale C2B to chin over bar.
Strength
Bench Press – 5×5 @ 80%
Conditioning
15 Min AMRAP
10 Strict HSPU (3″/no deficit)
20 Slam Balls 50/35#
30 Cal Row
WOD Notes: TD = 3-5 Rounds. You may kip HSPU if necessary to keep heart rate elevated throughout the workout. Another scaling option = 10 DB Strict presses (should be tough for 10 reps unbroken).
Rage mascots
Strength
Overhead Squat – 20 min to work up to a new 1RM
—If mobility is limited, you may do back squats instead
Conditioning
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.
Evan – 200# OHS
Conditioning
For Time
20 Power Snatches 135/95#
12 Strict C2B Pull-ups
50 Lateral Burpees over Bar
12 Strict C2B Pull-ups
100 Wall Balls 20/14#
12 Strict C2B Pull-ups
200 Double Unders
WOD Notes: TD = 15-21 minutes. PS weight is 60% of 1RM PS (you should be able to move through these quickly – 2 minutes or less). Use a band for pull-ups if you can’t do any strict (no kipping). Scaling for DU = 400 singles.
Eric & Dan getting their flex on!
