Category Archives: WOD

3/8/2018 – WOD

Strength
Snatch – 10 min running clock: 4 EMOM for 6 minutes (24 total reps) @ 75% of PS, then work up to 90% for the remaining 4 minutes.
—2 PS + 2 full snatch

Conditioning (17 min cap)
3 Rounds For Time
30 Wall Balls 20/14# to 10/9ft
20 T2B
30/23 Cal Row

WOD Notes: TD = 10-15 min. T2B scale = 20 V-ups. WB should be unbroken every round or broken up just once!

Assistance
a) Glute Ham Raise (banded) Or GHD Hip Extension (weighted) – 4×10 (work on slow eccentric)
b) Banded Lat Pulldown – 4×20
c) GHD Sit-ups – 4×15 (3 sec count down + 3 sec count up)

REMINDER: Open WOD 18.3 gets announced tonight at 8pm. Come hang out at Rage for the Live Announcement!

3/7/2018 – WOD

***Update: Open Gym 4-6pm

Conditioning (if you have access to a rower)
Row 5k for time
—every 1k stop & do 20 burpees over the erg

WOD Notes: TD = 24-28 min. You will do 4×20 burpees throughout the WOD.

3/6/2018 – WOD

Strength
a) Bench Press – 5×5 @ 75-77% (1 sec pause on chest – heavier than last wk)
b) Hollow Rocks – 5 sets: 45-70 sec
—Superset a & b together

Conditioning
12 Min AMRAP
8 Deadlifts 245/165#
5 Ring Muscle-ups (5 Bar MU – even rounds)
40 Double Unders
—rest 1 min after 12 min amrap then
Ski Erg: 5 Min AMRAP of 3o on / 30 off for max cals (with a partner)

WOD Notes: TD = 5-7 rd. 80-130 cals. DL = 50% of 1RM. MU scale = do 2-3 reps / round or 6 GI Janes. DU scale = 20 DU or 70 singles.

3/5/2018 – WOD

Strength
a) Back Squat –  5×5 @ 75-80% (Pause in the bottom on every rep)
b) One Arm High Pulls – 4×12 (slow tempo on the way down)

Conditioning
15 Min AMRAP
10 Hang Power Cleans 135/95#
10 Front Rack Lunges 135/95#
10 Push Jerk 135/95#
25/20 Cal Bike

WOD Notes: TD = 4-5 rd. Barbell should feel very light to where you can do all 30 reps unbroken the first round, but you will have to break it up every round after that. Heats will stagger 90 sec apart with advanced athletes going first.

Assistance
a) Strict C2B Pull-ups (supinated grip) – 5×12 or accumulate 60 reps. Scale = 20 negatives
b) Weighted Plank: 8 sets: 45 sec on/ 45 sec off (heavier than last wk)

3/4/2018 – WOD

Open Gym: 1-4pm

3/3/2018 – WOD

Conditioning
“Open WOD 18.2/18.2A”
12 Min Running Clock
1-10 reps of:
DB Squats 50/35# (35-20# masters)
Bar Facing Burpees
—When finished you have remaining time to establish:
1RM Clean

WOD Notes: Good luck to everyone competing today. Please make sure to check this blog in the morning for any updates with the power at Rage! We may have to push back the heat times, so stay tuned!

3/2/2018 – WOD

Strength
Back Squat – 5×5 @ 75-77% (Pause every rep in the bottom)

Conditioning
Make-up/Skill Day!

Announcement: Open WOD 18.2/18.2A have been announced! We will try to run heats every 15 minutes, so that means you are going to have to be ready to go & know what your starting weight is going to be for the clean. Please let me know (#DB you need) which heat you’d like and I’ll organize the heats on a first come basis. Remember, you are responsible for warming yourself up. I’d recommend really warming up your quads as this WOD is really quad intensive. Doing a few air dyne sprints with some burpees & squats would be a good idea. Ideally – the shorter the WOD, means the longer your warm-up should be. Good Luck Ragers!

3/1/2018 – WOD

Strength
Clean n Jerk – 10 min running clock: 4 EMOM for 6 minutes (24 total reps) @ 65-70% of CnJ, then work up to a heavy single until the 10 min is up.
—3 PCnJ + 1 SQ CnJ

Conditioning
20 Min AMRAP (complete with a partner interval style)
50ft Handstand Walk or 10 HSPU
15/12 Cal Row
20/15 Cal Bike

WOD Notes: TD = 1:45-2:15/rd. Partner B will start when Partner A gets to 15/10 cals on the bike. Each round should be 95%+ effort! Transition quick between movements! HS Walk or HSPU Scale = 2-3 wall climbs or 10 DB strict presses.

Assistance
a) One Arm Shoulder Press – 4×10 (lower down slow)
b) Banded Dball Carry (march in place) – 4×60 sec (heavier band)
c) L-Sit/tuck (Pegboard) – Accumulate 4 minutes

REMINDER: Open WOD 18.2 gets announced tonight at 8pm! Come hang out at Rage for the Live Announcement!

2/28/2018 – WOD

Strength
Snatch – 10 min running clock: 5 EMOM for 6 minutes (30 total reps) @ 70% of PS, then work up to 90% for the remaining 4 minutes.
—3 PS + 2 full snatch

Conditioning
13 Min AMRAP
15 Wall Balls 30/20# to 10/9ft
12 C2B Pull-ups (Rx+ = 15)
250m Run

WOD Notes: TD = 4-5 rd. C2B scale = 8-10 reps/rd or chin over bar. You may also do banded Pu if you can’t do an unassisted PU. The run is to the fire hydrant and back to Rage.

Assistance
a) Glute Ham Raise (banded) Or GHD Hip Extension (weighted) – 4×10 (work on slow eccentric)
b) Ring Rows – 4×10 (pause at the top)
c) GHD Sit-ups – 4×25 (rest 60 sec between sets)

2/27/2018 – WOD

Strength
a) Bench Press – 5×6 @ 75% (3 sec down + pause on chest)
b) Hollow Rocks – 5 sets: 45-70 sec
—Superset a & b together

Conditioning
15 Min AMRAP
6 Dball Over Shoulder 150/100#
15/11 Cal Ski
50 Double Unders

WOD Notes: TD = 4-6 rd. You should be able to ski the cals in a min or less each round. DU scale = 75 singles, 25 DU, or 60 sec cap each round of DU attempts. Stagger heats 45 sec.

Assistance
Snatch Grip Pulls – 5×4 @ 120% of snatch
—Start from floor each rep. Contact + drive elbows up