WU
5 min on treadmill, .4 miles (First time I have run in two weeks due to my post-marathon pinched nerve)
15 min Yoga/hip,back, ham stretches

The Pack
For time:
65 pound Back squat,35 reps
35 Sit-ups
55 pound Back squat, 35 reps
35 Back extensions 35 45 pound Back squat, 35 reps
35 Sit-ups

14:30

I was surprised to find that I was well within the bell curve for this time. Pretty stoked!!

REHAB
3 sets
Incline Push Up X30
Donkey Kick Backx10 per leg
Fire Hydrant x10 per leg
Lying Hip thrust x20
Side Plank Hip Lift x 10 per side
Ab Mat SU x20

BBG
1) 10 minute to establish a 2rm Mid-Hang Snatch (see demo pic below).
2) EMOM for 5 minutes: 3 Mid-Hang Snatches @ 85% of max double from #1.

Strength/Skill
1a) 3XME UB C2B Pull-ups – rest 90 sec.
1b) 3X20 (steps) Front Rack Walking Lunges (use axle bar if possible) – try to go up each set with continuous stride (no stopping to gather feet), rest 90 sec.

Conditioning
10 minutes to complete-
4 rounds of:
10 Shoulder to Overhead 135/95#
20 TTB
50 Double-Unders

With the remainder of the 10 minutes-
AMRAP of:
Lateral Jump Burpees (Burpee, then hop to the other side of the bar – this equals one rep.)
*Score is total reps of Burpees.

1)105
2)90

a)9,8,8
b)85,85,90
(I did these wrong. You’re supposed to do 1 round of a, then 1 round of b, then a, etc… I did all of a, then all of b)

Cond:
2 rounds at 95#

I lost time with broken TTB and double unders, obviously didn’t even get to burpees.

For time:
65 pound Back squat,35 reps
35 Sit-ups
55 pound Back squat, 35 reps
35 Back extensions
35 pound Back squat, 35 reps
35 Sit-ups
Did it in13:00
I was ok with the sit-ups, but my legs were on fire. Rest day tomorrow for sure!

The Pack
For time:
65 pound Back squat,35 reps
35 Sit-ups (decline)
55 pound Back squat, 35 reps
35 Back extensions 3545 pound Back squat, 35 reps
35 Sit-ups (Abmat)

Time: 8:50

All sets unbroken. Did take some time to change weight - 5 lb plates are stubbornly sticky. First set of sits up done on the decline bench, max slope. Last set done Abmat, BrandX standard. Back extensions were hip extensions.

Preceeded with:

Back Squats

205x3
225x3
245x5
165x12

I meant to do 3 sets of 5 - brain fart - didn’t realize until right after I put bar down after 2nd set. Last rep was a struggle so I’ll go back to 3s next week. Did only 12 on the high rep set to save some juice for the above wod

BBG
1) 10 minute to establish a 2rm Mid-Hang Snatch (see demo pic below).
2) EMOM for 5 minutes: 3 Mid-Hang Snatches @ 85% of max double from #1.

Strength/Skill
1a) 3XME UB C2B Pull-ups – rest 90 sec.
1b) 3X20 (steps) Front Rack Walking Lunges (use axle bar if possible) – try to go up each set with continuous stride (no stopping to gather feet), rest 90 sec.

Conditioning
10 minutes to complete-
4 rounds of:
10 Shoulder to Overhead 135/95#
20 TTB
50 Double-Unders

With the remainder of the 10 minutes-
AMRAP of:
Lateral Jump Burpees (Burpee, then hop to the other side of the bar – this equals one rep.)
*Score is total reps of Burpees.

1)105
2)90

a)9,8,8
b)85,85,90
(I did these wrong. You’re supposed to do 1 round of a, then 1 round of b, then a, etc… I did all of a, then all of b)

Cond:
2 rounds at 95#

I lost time with broken TTB and double unders, obviously didn’t even get to burpees.

Nice work jchcrawk. There’s nothing wrong with scaling the conditioning back even further. Remember that Rudy is programming for games level athletes.

15 min to establish a 1RM Snatch.
Kilos: 60-65-70-75-80F. No power snatches. First time I’ve squat snatched bodyweight. 80kg looped forward, no chance of recovery.

a) 3X3/4 Strict Press / Push Press, 50kg, rest 90 sec.
b) 3X15 Goodmornings, 40kg, rest 90 sec.

BBG
1) 10 minute to establish a 2rm Mid-Hang Snatch (see demo pic below).
2) EMOM for 5 minutes: 3 Mid-Hang Snatches @ 85% of max double from #1.

Strength/Skill
1a) 3XME UB C2B Pull-ups – rest 90 sec.
1b) 3X20 (steps) Front Rack Walking Lunges (use axle bar if possible) – try to go up each set with continuous stride (no stopping to gather feet), rest 90 sec.

Conditioning
10 minutes to complete-
4 rounds of:
10 Shoulder to Overhead 135/95#
20 TTB
50 Double-Unders

With the remainder of the 10 minutes-
AMRAP of:
Lateral Jump Burpees (Burpee, then hop to the other side of the bar – this equals one rep.)
*Score is total reps of Burpees.

1)105
2)90

a)9,8,8
b)85,85,90
(I did these wrong. You’re supposed to do 1 round of a, then 1 round of b, then a, etc… I did all of a, then all of b)

Cond:
2 rounds at 95#

I lost time with broken TTB and double unders, obviously didn’t even get to burpees.

Nice work jchcrawk. There’s nothing wrong with scaling the conditioning back even further. Remember that Rudy is programming for games level athletes.

Thanks, and I will keep that in mind. I knew I couldn’t do the shoulder to over head at the male weights, and I have seen that generally pack scaling (my level) on here is around women’s weight for most WODs so that’s why I went with 95#. As I was doing the workout I thought about the fact that maybe I should have scaled the number of TTB or DUs to get more rounds, but I just went with what I had. Today was my first day using my new Rogue sr-1 rope and I think I need to shorten it a little more to help with DU, but I didn’t have tools with me when working out to adjust it on the fly.

Also, I can see how I could leave out some of the work for time constraints, like you suggested in the other thread. There is plenty of work in one of these even if you don’t get to the conditioning.

Lift
BS
[4@95;3@135;2@165;2@185 warm up]
Attempt 15x2reps@195; got 16x2 (1 extra set…) EMOM for 16min
Debrief- ALL to 16inch bench. Felt good.

8min REST, then…

WOD (HEAVILY SCALED AND MODIFIED from BrandX 1/6/14)
EMOM for 14min of:
evens- t2b (10reps)
odds- plank hold (30sec)
8min REST, then…
5rds for time of:
10 ring dips
300m C2 row
TOTAL TIME=12:10 (1:55/2:30/2:30/2:40/2:35)

All dips were 6,4 (pleased). C2 pieces were 61/62/62/63/61sec.

am back squat
45*10/95*5/135*3/185*1
210*3/230*3/240*3

pm wu
DROMs, 500m row, forward rolls

wod

FRIDAY 140103

“Hard Cindy”

Complete as many rounds as possible in 20 minutes of:
5 Weighted pull-ups, 35 pounds
10 Push-ups with feet on 30” box
15 Squats holding a 45 pound plate

pack
Complete as many rounds as possible in 20 minutes of:
5 Weighted pull-ups, 15 pounds
10 Push-ups with feet on 20-24” box
15 Squats holding a 25 pound plate

11 rounds + 14 squats

notes
Started squats holding the plate in front but quickly decided against it. The plate on the back for the rest of the WOD. Push-ups unbroken first six rounds, then 8+2 or 7+3.