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4/28/2015 – WOD

Strength
BB Complex (hng pwr clean + hng squat clean + jerk) – 1 every 30 sec for 9 minutes
—7 sets. Start @ 75% of 1RM CnJ & work up to a heavy complex.

Conditioning
5 Rounds For Time
5 Power Clean (80% of 1RM)
50ft Handstand Walk
Run 250m

WOD Notes: PC weight should be a little heavier than you used in last weeks WOD. Handstand walk is from the pull-up rig to the front of the lifting platform. You may scale it by doing 3 Wall Climbs each round (start at bottom of push-up, nose to the wall, return to bottom of push-up). TD = 12-17 minutes.   Ally relaxing after a good workout 

4/27/2015 – WOD

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

Conditioning
For Time – “Jackie’s Step Sister”
1000m Row
50 Wall Balls 30/20#
30 T2B

Extra Work
Tire Flips – 2×1 min AMRAP

WOD Notes: Time Domain for this WOD is 7-12 minutes. Row should be done at around 90% effort, so that you have energy to push through the wall balls quick (no more than 2 sets). Scaling for T2B are 60 Sit-ups.  

4/25/2015 – WOD

Conditioning
1-2-3-4-5-4-3-2-1 Reps of:
Cluster 185/115#
Ring Muscle-Ups (scale = 2x GI Janes)
***Run 1200m immediately after last round

WOD Notes: Cluster = Squat clean thruster. Use 70% of 1RM Thruster or Push Press. If you don’t have MU, you will do double the amount of GI Janes. The Run will be an 800m loop followed by a 400m.  

4/24/2015 – WOD

Strength 
Front Squat –  (pause – hold bottom for 1 sec) – 5×5
—Week 1. Start @ 70% & work up to a heavy 5 rep

Conditioning
Make-Up Day! You can also use this time to work on any skills you want to improve. If you didn’t miss a day this week you can do this (except for 5:30am class since it will be too cold).

12 Min EMOM
ODD = 1 Lap Heavy Prowler Push (should take 12-15 sec) or 20 sec Air Dyne all out!
EVEN = 5 Tire Flips  

4/23/2015 – WOD

Strength
Bench Press – 4×7 (heavy for all 4 sets)

Conditioning
10 Min AMRAP
5 Deadlifts 275/185#
10 C2B Pull-ups
12 HR Push-ups
30 Double Unders

WOD Notes: DL weight is 60% of 1RM. You may scale C2B to chin over bar. Try to stay as rigid as possible for the push-ups (no snaking). Scaling for DU are 60 singles. Aim for 5+ rounds. Record score as total reps (each round is 57 reps). 
  Bill repping out 80# DB 

4/22/2015 – WOD

Strength
1 Full Snatch + 1 Below the Knee – 1 every 90 sec for 9 minutes
—7 total sets. All sets @ 75%+. Work up to heavy complex. 

Conditioning
20 Min AMRAP
30 Wall Balls 20/14#
20 Burpees
10 Hang Power Snatch (75% of 1RM)

Assistance
Snatch Grip RDL – 4×6 @ 115% of snatch

WOD Notes: HPS weight is 75% of 1RM (should have to break up into 2 sets). Rx’d for WB are 10ft for both men & women. Goal is to get 4+ rounds. Record score as total reps. 

4/21/2015 – WOD

Strength
Pwr Clean + Sq Clean + Push Jerk + Split Jerk – 1 Every 2 minutes for 10 minutes
—6 Total sets. Start @ 75% of 1RM CnJ & work up to a heavy complex

Conditioning
3 Rounds (interval style)
10 Power Cleans (75% of 1RM)
12 HSPU (7/4″ Deficit)
250m Sled Drag 100/50#
—Rest 2 minutes between rounds

WOD Notes: Rx’d for HSPU is (3) 45# plates on each side of abmat & (2) for women. You may scale the deficit or you can do 15 DB Push Presses each round (make it challenging for 15 reps unbroken). Each round is 95% effort, so make sure to push the intensity each round (under 5 min/rd). Try to run with the sled or walk very fast, since you have 2 min of rest between rounds. Subtract 4 minutes from your time. Load 100# plates on the sled for the men. 

4/20/2015 – WOD

Strength
Back Squat (pause – hold bottom for 1 sec) – 5×5
—Start @ 70% & work up to a heavy 5 rep

Conditioning
For Time
20 DB Snatches (alternating) 80/50#
40 Cal Row
60 Pistols
40 Cal Row
20 DB Snatches (alternating) 80/50#

Midline
4×45 sec (weighted Plank – heavy)

WOD Notes: TD = 9-14 minutes. DB Snatch is fairly light to where you can get through 20 reps within 90 sec the 1st rd. Scaling for pistols are walking lunges.  Rage Sunday Track Crew!

4/18/2015 – WOD

Conditioning
4 Rounds For Time
8 Power Snatches 175/115#
16 Burpee Box Jumps 24/20″
Run 400m

WOD Notes: PS weight is 77% of 1RM PS. You don’t have to jump over box for the burpee box jumps. Time Domain for this WOD is 16-22 minutes.

***Good luck to those competing in the Festivus Games @ CF South Philly. Eric & Ross are also competing in a weightlifting meet @ CF Generation!    Rage crew @ the Festivus Games

4/17/2015 – WOD

Strength
Front Squat – Work up to a heavy 1RM (95%+), then 3×3 @ 85%

Conditioning
3 Rounds For Time
5 Bear Complex 165/105#
2 Rope Climbs 20ft

WOD Notes: Time domain for this WOD is 6-10 minutes. BC is around 55-60% of your CnJ max. Scaling for RC are pulling sled with arms only for 2 laps or 12 Strict Pull-ups each round.