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10/22/2014 – WOD

Strength
Clean n Jerk (full) – 1 EMOM For 10 Minutes (1-3 @ 80%, 4-7 @ 85%, 8-10 @ 90%+)
—If technique breaks down (round upper back, press out, etc), back weight down.

Conditioning
“Rally in the Valley” – WOD #4
60 Double Unders
30 Wall Balls 30/20lb
20 Deadlifts 305/205lb
10 Box Jumps 36/30″
—Rest 2 minutes
60 Double Unders
30 Wall Balls 30/20lb
20 Push Jerk 165/105lb
10 Box Jumps 36/30″
—Rest 2 minutes
Row 800m For Time (compare to monday)

WOD Notes: The first part is the only one being tested at the “Ralley in the Valley”. Record 3 separate times for each WOD. Each one should be performed all out at 100%, so do not hold back. Try to be within 10 seconds of your 800m row time from Monday when you were fresh. DL weight is about 65% & Push Jerk weight is 55%. You should be able to do everything pretty quickly without minimal rest, so do not go too heavy to where you are breaking up the DL and jerks too much. Scaling for DU is 120 singles.

10/21/2014 – WOD

Strength
Bench Press – Work up to a new 1RM, then do 3×5 @85%+

Conditioning
15 Min AMRAP
5 Deficit HSPU 7/3″
10 Hang Power Cleans 165/105lb
15 Burpees

Midline
4×30 sec GHD Sit-up Hold (heaviest weight possible)

WOD Notes: Score is total reps. HSPU are 3 45’s each side for men / 2 45’s each side for women. You may scale the height if necessary (you should be able to do 5 HSPU within 60 sec each round). You may also do 5 DB strict presses each round. HPC weight is slightly over 50% of your 1RM. You should choose a weight to where you can do all 10 reps in a row.

10/20/2014 – WOD

Strength
Back Squat – 1×5@65%, 1×5@75%, 2×2@85%, 1×2@95%, 1×1@100%, 1xGoal Unrack
—Week 6 (Deload Week). You may also keep going up if you think you can go another week at a heavier weight.

Conditioning
“Rally in the Valley” – WOD 1 & 2
A) 800m Row For Time
—Rest 4 minutes
B) 30 Thrusters 135/95/65lb
800m Run

WOD Notes: Record separate times for both parts A & B. Thrusters should be broken up in to 3-4 sets max.

10/18/2014 – WOD

Strength
Snatch – 12 Min to work up to 90-95% of 1RM
—Beginners will stay light & work on technique

Conditioning
5 Rounds For Time
5 Squat Snatches 155/105lb
20 KB Swings 70/53lb
20 Burpees
Run 250m

WOD Notes: You may scale to power snatches if mobility is limited. Snatch weight is about 70% of 1RM.

Reminder: CF Kids class is tomorrow (Sunday) at 4pm!

10/17/2014 – WOD

Strength
Back Squat – 5×5 @ 90%
—Week 5. Same weight as Monday

Conditioning
Make-Up Day! If you were here everyday this week, I would recommend using the Prowler for some sprints or you may work on any skills you want to improve.

Ladies Night at Rage!

10/16/2014 – WOD

Strength
1 Squat Clean + 2 Lunges – 1 EMOM For 10 Minutes
—Stay between 75-85% of your 1RM clean

Conditioning
For Time
21 Power Cleans 135/95lb
100 Double Unders
3 Rope Climbs 20ft
15 Power Cleans 185/115lb
75 Double Unders
2 Rope Climbs 20ft
9 Power Cleans 205/125lb
50 Double Unders
1 Rope Climb 20ft

WOD Notes: PC weight is 45%/60%/70% of 1RM by round. Scaling for DU is 225/175/125 by round. Scaling for RC are climb to 15ft, 3 up/downs per RC or 1 lap sled pull with arms only per RC.

10/15/2014 – WOD

Strength
Bench Press – 6×2 @ 90%+, 1xMax Reps @ 70%

Conditioning
For Time
10 Box Jumps 36/30″
30 T2B
40 Wall Balls 30/20lb
100 Cal Row
40 Wall Balls 30/20lb
30 T2B
10 Box Jumps 36/30″
—Rest 1 minute
20 Ring Muscle-Ups or 40 Slam Balls 35/25lb

Midline
3×12 GHD Sit-ups (3 sec count down / 3 sec count up)

WOD Notes: Box Jumps are supposed to be higher than normal. Take your time on these and get your knees up as soon as you jump (land in a squat). The Black line is Rx’d for men & Gray line is Rx’d for women. You may scale reps on the T2B if 30 will take you longer than 3 minutes. You may also scale reps on the MU as well after the main WOD.

10/14/2014 – WOD

Strength
Hang Power Clean + Jerk – 7×1
—All 7 sets at 85% of Jerk or higher. Work up to a heavy 1RM (not max)

Conditioning
“Rally In The Valley” – WOD #5
6 Min AMRAP
5 C2B pull-ups
2 DB snatches 55/35lb
5 C2B pullups
4 DB snatches
5 C2B pull-ups
6 DB snatches
5 C2B pull-ups
8 DB snatches
5 C2B pullups
10 DB snatches
—Rest 2 minutes
Run 800m
30 GI Janes

WOD Notes: DB Weight is supposed to be lighter than you normally use, since the goal of this workout is to keep you moving the whole time, however if you use 70/45lb it will be Rx+. You may scale pull-ups to chin over bar if C2B will slow you down too much. If you complete the round of 10 DB snatches you go back to the beginning of the ladder and start over back up the ladder. Score is total reps. Each round is 55 reps.

10/13/2014 – WOD

Strength
Back Squat – 5×5 @ 9o%
—Week 5. Use slightly heavier weight than last week

Conditioning
50 Overhead Squats For Time 135/95lb
*Top of every minute do 5 bar facing burpees

Assistance
Tabata Air Dyne (effort based – don’t worry about calories/distance)

WOD Notes: The WOD starts with 5 bar facing burpees. There is a 12 minute time cap for this WOD, so choose a weight (less than 50% of your OHS max) where you can complete this under 10 minutes. You may scale to front squats (50% of 1RM), if overhead mobility is a factor.

Announcement: Congrats to Dan Juchniewicz & Nicole Page on getting married this past weekend! We are so lucky to have you both as Ragers! Enjoy your Honeymoon in Florida!

Nicole & Dan

10/11/2014 – WOD

Strength/Skill
Snatch – 10 Min to Warm-up to 80% with good technique

Conditioning
A) “Wodapooloza WOD #3 qualifer”
10 Min AMRAP: 21-15-9-6-3
Snatch (any style)
T2B
*If you finish under 10 minutes, it’s max T2B in remaining time
B) At the 10 minute mark, go right into 5 minute AMRAP of Burpees

WOD Notes: Men’s weights by round: 95/135/165/185/205 Women’s weights: 65/85/105/115/125. You may use 2-3 different sets of weights if you don’t want to deal with switching weights on/off or if your max isn’t that high.