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5/9/2015 – WOD

Conditioning
“2015 CF Games Regional Event #3”
For time
1-mile run
50 overhead squats (135 / 95 lb.)
100 GHD sit-ups or  (50 T2B + 50 Ab Mat Situps)
150 double-unders
50 sumo deadlift high pulls (135 / 95 lb.)
100 box jump overs (24 / 18 in.)

WOD Notes: There is no time cap for this WOD. TD = 30=45 minutes. The run is the 800 loop 2x, but run down to the stop sign where Lucon Rd is instead of coming back to Rage. Since there are  only 2 GHD’s you will do 50 T2B + 50 Ab Mat Sit-ups. Scaling for DU is 300 singles. OHS should be broken up 3-6 times depending on the person. SDHP should be all singles.  Tighe & Ethan doing Tighe’s BDay WOD

5/8/2015 – WOD

Strength
Front Squat – 7×3 (pause – hold bottom for 1 sec)
—Week 3. All sets should be heavier than last week. Work up to a 3RM.

Conditioning
For Time
200m Sled Drag (bodyweight)
20 Burpee Ring Muscle-Ups
200m Sled Drag (bodyweight)

WOD Notes: You may also make-up a WOD that you missed this week. Scaling for Burpee Ring MU are 30 GI Janes. Load your bodyweight onto the sled minus 25# (weight of sled). If you weigh 200lb, load 175# of plates.  

5/7/2015 – WOD

Strength
Bench Press – 5×5 (heavier than last week)

Conditioning
5 Rounds (interval style)
8 Front Rack Lunges 205/125#
10 C2B Pull-ups
20 Cal Row
—Rest 90 seconds between rounds

Assistance
3×10 Strict C2B Pull-ups (weighted for advanced)

WOD Notes: Lunge weight is about 60% of 1RM Front Squat (weight should be heavy, but not an 8 rep max to where your almost failing). You may scale to chin over bar pull-ups to maintain intensity. Each round is supposed to be 95%+ effort, so make sure to scale to where you can keep moving. Do not pace the row! Each round should be well under 3 minutes! Subtract 6 min from total time.    Dan lubing up a barbell to help it spin 

5/6/2015 – WOD

Strength
Snatch Complex – 1 Snatch Pull + 1 Full Snatch + 1 OHS
—start @ 75%. 1 every 90 seconds for 12 minutes. 9 lifts total

Conditioning
10 Rounds For Time
3 Power Snatches 145/100#
6 HSPU
9 Wall Balls 30/20#

WOD Notes:  TD = 11-16 minutes. Power snatch weight is 65-70% of 1RM. Wall Balls should be unbroken every round. There is no deficit for hspu (kipping is allowed). Scaling for HSPU is 6 DB presses (no push presses), should be unbroken every round but not too light.   Extra midline work  

5/5/2015 – WOD

Strength
BB Complex – (1 cluster + 1 sq clean + 1 front squat + 1 jerk)
—1 every 2 minutes for 10 minutes. 6 lifts total. Start at 70% of CnJ.

Conditioning
For Time
6 Clean n Jerks 185/115#
1 Rope Climb 20ft
250m Run
9 Clean n Jerks 185/115#
2 Rope Climbs 20ft
400m Run
12 Clean n Jerks 185/115#
3 Rope Climbs 20ft
800m Run

Midline
4xME L-Sit or Tuck on parallettes

WOD Notes: TD = 12-17 minutes. CnJ weight should be 60% of CnJ max (you don’t have to squat these). Scaling for RC are pulling the sled with arms only or 5 strict C2B pull-ups / RC. 
6pm class doing work on the ropes!

5/4/2015 – WOD

Strength
Back Squat – 7×3 (pause – hold bottom for 1 sec)
—Week 3. All sets should be heavier than last week. Work up to a 3RM.

Conditioning
For Time
30 DB Hang Squat Cleans 70/45#
50 Burpee Box Jump Overs 24/20″
1k Row

WOD Notes: TD = 10-15 minutes. Pick a DB that you can get through the HSC in 3-4 sets (shouldn’t take more than 4 minutes). You don’t have to face the box for the burpee box jump overs. We will have rowers set-up outside since it’s supposed to be really nice out! 

5/2/2015 – WOD

Conditioning
For Time
200 Double Unders
50 Burpees
40 Thrusters 115/75#
30 Overhead Lunges 115/75#
1200m Run

WOD Notes: TD = 15-20 minutes. DU scale = 400 singles. You may scale OH lunges to front rack lunges if OH mobility is limited, but go a little heavier than your thruster weight if you choose that option. Thrusters should be able to be completed in 2-3 sets.  

5/1/2015 – WOD

Strength
Front Squat – 6×4 (pause – hold bottom for 1 sec)
—Week 2. All sets should be heavier than last week. Work up to a 4RM.

Condtioning
Make-Up Day! You can also use the time after completing the squats to work on any skills. If you didn’t miss a day, here’s your workout.

Prowler Push
a) Work up to a heavy lap (60ft – length of Rage)
b) Do 1 lap EMOM for 10 minutes @ 60% of what you got in part A. Move your feet fast!!

Announcement: I will be putting in another order with About Time Protein. Please let me know if you want any specific flavor of protein powder.

4/30/2015 – WOD

Strength
a) Bench Press – 4×6 (heavier than last week)
b) Strict C2B Pull-ups – 3×10
—Alternate between the 2 movements with about 1-2 min rest between sets.

Conditioning
For Time
200m Sled Drag 100/45#
15 Ring Muscle-Ups
200m Sled Drag 100/45#
30 C2B Pull-ups
200m Sled Drag 100/45#
50 KB Swings 70/53#

WOD Notes: TD = 13-18 min. Sled Drag is to the entrance of first parking lot as you go up the hill before the fire hydrant then turnaround. You may scale Ring MU to 5-8 reps (3 min time cap) or do 30 slam balls if you were here everyday this week or 30 burpees if you missed yesterday.  

4/29/2015 – WOD

Strength
Snatch – (low hang power + low hang squat) – 1 every 90 sec for 9 minutes
—Start @ 75% of 1RM & work up to a heavy complex.

Conditioning
15 Min AMRAP
1 Legless Rope Climb 15ft
5 Squat Snatches (70% of 1RM)
12 Bar Facing Burpees

Assistance
4×12 GHD Back Extensions (weighted)

WOD Notes: Scaling for “legless” is climbing the rope with legs to 20ft or 1 lap sled pull with arms only (heavy). You may scale squat snatches to power snatches if overhead mobility is limited.