3/16/2019 – WOD
Conditioning
Open WOD 19.4
For total time:
3 rounds of:
10 snatches 95/65#
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 bar muscle-ups
12 bar-facing burpees
Category Archives: WOD
3/15/2019 – WOD
Conditioning
Make-up/Skill Day!
Announcement:
19.4 has been announced: 12 Min CAP
3 RFT:
10 Power Snatches 95/65#
12 Bar Facing Burpees
—Rest 3 minutes
3 RFT:
10 Bar Muscle-ups (masters 55+ = C2B PU)
12 Bar Facing Burpees
***Score is time that it takes you to finish (including resting time) or your total reps (which will be 99.9% of us).
1) We are only running 5 athletes per heat starting at 8:30am every 15 minutes. They are organized by the height of the speal bars.
2) If you registered online for the Open, you can scale to Pull-ups (ages 18-54) or jumping C2B pull-ups for ages 55+.
3) Guys vs Girls Scoring Criteria this week is performance. You must do the WOD on Saturday for your score to count, so let’s try and get as many of you to do it Saturday!
3/14/2019 – WOD
Strength
1 Rope Climb (15ft) + 2 Cleans (full) – 1 set every 2 min for 5 sets
—Start @ 80% & climb to 90% by the end. Rx+ = 20ft. RC Scale = 3 Rope Pulleys
Conditioning
4 RFT
12 Thrusters 135/95#
18/14 Cal Ski
250m Run
WOD Notes: Thrusters should be unbroken every round but should feel challenging by the 3rd rd.
3/13/2019 – WOD
Strength
a) Snatch Grip Deadlift (use straps) – 5×5 @ 65-70% of DL
b) Seated DB Bicep Curls – 4×10 (2 arms at same time)
—Superset a/b
Conditioning (11 min cap)
1-2-3-4-5-6-5-4-3-2-1 Reps of:
Power Snatch 155/105#
Muscle-up
WOD Notes: You may choose between ring or bar, but try to mix in both. PS = 70% of PS (should be singles. MU scale = less reps or GI Janes.
Assistance
Abmat Sit-ups (weighted behind head – Tabata 10 rounds)
3/12/2019 – WOD
Strength
a) Push Jerk (from rack) – 6×4 (75-85% – heavier than last wk)
b) Strict Pull-ups – 6×6-8 (advanced do C2B or use weight. Scale to 3-4 negatives)
—Superset a/b every 2:30
Conditioning
2 Min AMRAP x 10 (with partner)
6 Hang Power Cleans @ 75%
12 T2B
Max Cal Row
—rest 2 min between rds
WOD Notes: Partner B will stagger 2 minutes behind. You should be getting about 60-75 sec on the rower. HPC should feel heavy for 6 reps each round, but not feel quite like a 6 rep max. RX+ = 15 T2B. SC = 8 T2B. Score = total cals between you and your partner. DO NOT reset monitors.
Assistance
Ring AB Roll-outs – 4×12
3/11/2019 – WOD
Strength
a) Back Squat – 5×5 (3 sec tempo) @ 75-82% (heavier than last wk)
b) DB Skull Crushers – 4×12 (heavy)
—Superset a/b every 3 minutes
Conditioning (17 min cap)
For Time
9 Devil Press 50/35# DB
60 Double Unders
10/8 Cal Assault (20/15 AD)
12 Devil Press 50/35# DB
90 Double Unders
20/15 Cal Assault (35/25 AD)
15 Devil Press 50/35# DB
120 Double Unders
30/20 Cal Assault (50/35 AD)
WOD Notes: You should be able to move through Devil Presses consistently all 3 rounds. DU scale = 30/45/60 by round or 2x singles. The goal is to get under the time cap, so scale accordingly!
Assistance
a) One Arm High Pulls – 4×12 (each arm)
b) Weighted Plank – 10 sets of 30 on / 30 off (heavier than last wk)
3/8/2019 – WOD
Conditioning
Make-up/Skill Day!
Announcement
Open WOD 19.3 has been announced.
10 Min CAP
200ft One Arm OH lunge 50/35# DB
50 DB Box Step-ups 50/35# DB
50 Strict HSPU
200ft Handstand Walk
*We will run heats every 15 minutes starting at 8:30am. A google sheet will be posted on the FB Rager group. If you’re not on FB, please let me know what heat you’d like to go in. Thanks!
3/7/2019 – WOD
Strength
Power Clean – 3 reps every minute for 10 sets
—Start @ 75% of PC max & work up to a few rds of 3 heavy cleans
Conditioning
Every 2 minutes for as long as possible (stop if you make 8 sets)
8 Front Rack Lunges (50% of Front Squat)
10/8 Cal Ski
—Add 1 rep every set to both movements until failure. Score = total reps
WOD Notes: This workout format is exactly like last Thursday. You will have a lot of rest in the beginning but it will get very hard quickly. You may bail out early and use as an active recovery day if you don’t want to end up having a sore butt from all the lunges.
3/6/2019 – WOD
Strength
Power Snatch – 3 reps every minute for 10 sets
—Start @ 75% of PS max & work up to a few rds of 3 heavy snatches
Conditioning (17 min cap)
10 RFT
3 Ring Muscle-ups (sub: 5 Ring Rows + 5 HR Push-ups)
5 Deadlifts @ 55%
7 Bar Facing Burpees
WOD Notes: Goal is to avg 60-90 sec/rd. You may do bar MU, but if you’re proficient at them do 4/rd. Deadlifts should be touch n go and feel moderately heavy.
Assistance
GHD Sit-ups – 4 sets (10+10 sec hold+10+10 sec hold+5+10 sec hold)
3/5/2019 – WOD
Strength
Back Squat – 5×5 (5 sec tempo) @ 70-80%
—One set every 3 minutes
Conditioning (15 min cap)
Buy In: 50/40 Cal Row
5 Rounds
10 DB Thrusters 50/35#
2 Rope Climbs (1 Legless 15ft + 1 w/Legs 15ft)
Buy Out: 50/40 Cal Row
WOD Notes: Thrusters should feel on the lighter side & should be unbroken each rd. RC Scale = both reps with legs to 15ft or 5 seated pulleys/rd.
Assistance
30 Sec Hollow Rock + 30 sec Hold – 5 sets
—rest 1 min between
