Category Archives: WOD

4/2/2018 – WOD

Strength
a) Front Squat – 15 min to work up to a heavy single, then 3×5 @ 75-80% (pause each rep)
b) Barbell High Pulls – 4×10 (focus on being strict with these)
—Superset a/b together

Conditioning
15 Min AMRAP
1 Rope Climb 20ft or 1 Pegboard Ascent
10 Thrusters 115/75#
10 Bar Facing Burpees

WOD Notes: TD = 6-8 rd. RC scale = climb to 15ft or 3 up/downs. Thrusters should be unbroken every round, but should feel challenging by round 3. Open burpee standard does not apply in this WOD, so you may step-up & back.

Assistance
a) Strict Chin-ups – 10×5 (heavier than last wk), accumulate 50 reps (if you can’t use weight), or 20 negatives
b) Weighted Plank: 10 sets: 30 on / 30 off (heavy)

4/1/2018 – Happy Easter!

Closed

3/31/2018 – WOD

Conditioning
Complete With a Partner For Time
40 Power Snatches 135/95#
60 GI Janes
200/160 Cal AD Bike (120/80 Assault)
60 GI Janes
40 Power Snatches 135/95#

WOD Notes: TD = 23-30 min. PS should feel fairly light where you do quick singles back and forth with partner. You may work at the same time for the GI Janes. The bike should be sprints of 25/20 cals. You will do 4 sets each.

3/30/2018 – WOD

Strength
Back Squat – 20 Min to Work up to a heavy single (pause), then 1×10 @ 70% (pause each rep)

Conditioning
Make-up/Skill Day!

REMINDER: We are back to normal schedule tomorrow now that the Open is over!
8am Open Gym
9am & 10am classes
11-2pm Open Gym
***Rage will be closed on Sunday***

3/29/2018 – WOD

Strength
Clean n Jerk (full) – 1 EMOM for 12 minutes (12 total reps) @ 85%+ of CnJ
—use heavier than last wk

Conditioning (20 min cap)
6 Rounds For Time
15 Wall Balls 30/20# to 10/9ft
12 T2B (RX+ = 15)
200m Run

WOD Notes: TD = 13-18 min. WB/T2B should be unbroken, but if you have trouble linking T2B you can use a low bar and do quick singles. T2B scale = alternate hanging knee raises & V-ups by round. The 200m Run is the the first curb of the next parking lot before the fire hydrant.

Assistance
a) Banded Dball Carry (march in place) – 4×90 sec
b) L-Sit/tuck (Pegboard) – Accumulate 3 minutes

3/28/2018 – WOD

Strength
Snatch – 1 Snatch EMOM for 12 minutes.
—Start @ 75% & work up to a heavy single

Conditioning
18 Min AMRAP (with a partner – relay style)
5 Dball Over Shoulder 150/100#
25/18 Cal Row

WOD Notes: TD = 1:30-1:50/round. Each round should almost be ALL OUT (95%+ effort). Partner B will go with Partner A finishes the entire round. This means you will get more rest, which means you should be able to go HARD each round and keep up the intensity!

Assistance
a) Glute Ham Raise (banded) Or GHD Hip Extension (weighted) – 4×10 (work on slow eccentric)
b) Banded Lat Pulldown – 3×25
c) GHD Sit-ups – 4×25

3/27/2018 – WOD

Strength
a) Bench Press – Work up to a heavy single (pause), then do 3×8 @ 70% (pause)
b) Hollow Rocks – 3 sets: Max effort
—Superset a & b together

Conditioning
13 Min AMRAP
15 Push Jerk 155/105# or 55%
20/15 Cal Ski
75 Double Unders

WOD Notes: TD = 3-4 rd. This WOD is going to really tax the upper body, so be smart about using your legs on the jerks (get under bar), core/lats for the ski erg, and relax shoulders on DU. PJ should be unbroken the first round only. DU scale = 125 singles or 90 sec of DU practice.

Assistance
Snatch Grip RDL – 5×6 @ 115% of Snatch

3/26/2018 – WOD

Strength
a) Back Squat – 6×2 @ 85%+ (Pause in the bottom)
b) One Arm High Pulls – 4×10 (same weight as last wk)

Conditioning
15 Min AMRAP
6 Hang Power Clean 155/105#
8 Front Rack Lunges 155/105#
12 Lateral Burpees Over Bar

WOD Notes: TD = 5-7 rd. You should be able to do the first rd unbroken on the barbell, but break it up after that. You must stand up all the way on the burpees when you jump over bar. You may do reverse lunges or step forward.

Assistance
a) Strict Chin-ups – 10×4 (heavier than last wk), accumulate 40 reps (if you can’t use weight), or 10 negatives
b) Weighted Plank: 8 sets: 45 on/45 off

3/25/2018 – WOD

Open Gym: 1-4pm

3/24/2018 – WOD

Conditioning – “Open WOD 18.5”
7 Min AMRAP Ladder
3 Thrusters 100/65/45#
3 C2B Pull-ups
6 Thrusters 100/65/45#
6 C2B Pull-ups
9 Thrusters 100/65/45#
9 C2B Pull-ups
12 Thrusters 100/65/45#
12 C2B Pull-ups
***Continue on with this pattern until the 7 min is up

WOD Notes: Reminder that the Open Group Picture will be at 10am! Please wear your Open Shirts!