7/29/2013 – WOD
Strength
Back Squat 5×3 (85%)
Conditioning
5 Rounds For Time
5 Power Cleans 225/135lb
10 Bar Facing Burpees
15 Wall Balls 20/14lb
Blog
7/24/2013 – WOD
Strength
Deadlift 7×2 (60-70%)
—Move the weight with speed
Conditioning
“Nancy” – 5 Rounds For Time
Run 400m
15 OHS 95/65lb
7/23/2013 – WOD
Strength
10 min on the min snatch
Conditioning
7 min death by chest to bar
—Rest 2 min
7 min amrap 30 du, 10 sit ups
7/22/2013 – WOD
Strength
20RM Back Squat
Conditioning
Buy In: 100 Air Squats
21-15-9
KB Swings 70/53
Burpees
View of Stub Hub Center Soccer Stadium
7/20/2013 – WOD
Conditioning
30 GI Janes
Run 800m
20 Laps Farmers Carry (88/53lb KB)
Bike 1 Mile
15 Tire Flips
Row 1000m
—As soon as you are finished the WOD you have 20 Minutes to establish a 2RM Front Squat
Games Week Schedule (7/22-7/27): Will remain the same except no 7pm classes the entire week. Friday will be 5pm & 6pm classes instead of 4pm & 5pm. It will also be “blackout” week, so you will not find out what you doing until you walk into Rage. Early morning “Ragers” do not give the evening “Ragers” any hints after you complete each WOD, since you should be prepared for anything. A special thanks in advance to E. Hill, Rich, & Dan for running all the classes next week!
Community Notes: Good luck to Candy, Kyle, Jenny, Mary, Rachel, & Stacey T. as they are competing at the Lehigh Valley Sportsfest’s “Test Your Metal” Competition today!
Great job Ragers at the “Test Your Metal” Competition!
Rachel taking home 2nd Place!
7/19/2013 – WOD
Strength
Snatch – 12 Min to work up to a heavy single
Conditioning
“Isabel” – (Compare to 10/3/2012)
30 Snatches for Time 135/95lb
Assistance
4×60′ Heavy Prowler Pushes
WOD Notes: This WOD is designed to be finished anywhere from 1-5 minutes, so choose a weight where you can string together at least 10 in a row. You should have about 65% of your max power snatch on the bar for this WOD. Focus on pulling yourself under the bar and receive it in a quarter squat without a press out!
7/18/2013 – WOD
Strength
Bench Press 1×5 (75%), 1×3 (85%), 3×1 (95-100%), 2×3 (90%)
Conditioning
2 Rope Climbs 20′
50 KB Swings 70/53lb
2 Rope Climbs 20′
50 Wall Balls 30/20lb to 10/9′ target
2 Rope Climbs 20′
50 Burpees
2 Rope Climbs 20′
50 Cal Row
WOD Notes: Scaling for each rope climb are 5 up/downs or sled pull (rope) outside one lap 60′. Time domain for this WOD is 15-25 min depending on your ability level. Rope climbs are all the way to the ceiling, however you may go halfway up 4x/round instead.
Nice job today everyone on the hottest day yet. Shout out to Teresa & Jenn for using 20lb MB!
Lauren owning the rope!
7/17/2013 – WOD
Strength
Snatch Grip Deadlift 5×3
—Weight should be 110-120% of your 1RM Snatch & move the bar fast.
Conditioning
5 Rounds For Time
1 Pull-up Complex (2 Strict PU, 4 Kip C2B, 6 Reg Kip PU)
10 Front Rack BB Step-ups 115/75lb (20″ box)
15 weighted Sit-ups 25# plate
Assistance
3×12 GHD Back/Hip Extensions 45/25lb
WOD Notes: If you don’t have strict unassisted pull-ups, do 12 regular kipping pull-ups each round instead of worrying about switching bands between each type of pull-up. Weight for the front rack step-ups should be about 35-40% of your 1RM Front Squat.
7/16/2013 – WOD
Strength
Clean Complex: 5x (1 Power Clean + 1 Squat Clean)
—Work up to a heavy weight and focus on technique. Must be touch & go.
Conditioning
3 Power Cleans 225/145lb
1 Wall Climb
Run 250m
6 Power Cleans 225/145lb
3 Wall Climbs
Run 400m
9 Power Cleans 225/145lb
5 Wall Climbs
Run 800m
6 Power Cleans 225/145lb
3 Wall Climbs
Run 400m
3 Power Cleans 225/145lb
1 Wall Climb
Run 250m
WOD Notes: PC weight is 80% of your 1RM. Scaling for the Wall Climbs are elevating your feet onto a 20″ box and walking your hands as close to the box in a pike position or 4 burpees / wall climb. Standard for wall climb is movement starts in the bottom of the push-up where you will walk your feet up the wall until nose touches the wall, then you must walk your hands back out into the bottom of the push-up. You may also scale by touching knees or hips to the wall.
Colby cruising the run