140103

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Here’s a little something for you guys to throw in your warmup—it’s called a “Kang Squat” and was suggested to me by Tom Sroka. The Team MDUSA crew uses them to activate their glutes, and warmup their “heiny”, as Tom put it. I haven’t played with them enough to add them to the program, but they must work. I did about 10 of them working up to a max (First PR of the new year! Tom said I had to hit 100k or I was a “pussy”, so I hit 102.27k – aka 225#), and my heiny hasn’t been this sore since Smolov. In case you can’t tell what’s going on and think I’m preparing for a max “twerk” competition (I seriously want to slap myself for saying that)—it’s a Good Morning, into a Squat, back into a Good Morning. Enjoy.

WOD 140103:

BBG

1) 8:00 to work to a 2rm Power Clean & Push Jerk (1 CL & 1 PJ for 2 reps, touch & go reps – stay within the allotted time)
2) 3XME T&G Power Cleans & Push Jerks @ 80% of max from #1 – rest as needed

Strength/Skill

1a) Back Squat: 1X8@70%, 1X8@75%, 1X5@80%, 1X5@85% ­ quick up and down with no pause every set, rest 90 sec.

1b) 4X10 UB Max Deficit HSPU (largest deficit to complete 10 UB reps) – rest 90 sec.

Conditioning

For time (rest is mandatory and should be exact):

30 UB Wall Balls 20/14#
Rest 2:1
20 UB Wall Balls 20/14#
Rest 2:1
50 6″ Target Burpees
No rest
20 UB Wall Balls 20/14#
Rest 2:1
30 UB Wall Balls 20/14#

56 thoughts on “140103”

  2. M/169#/NorCal

    BBG
    1) 245#
    2) 195# 6-6-7…

    Strength
    1a) done based off 375#
    1b) 12″ done

    Conditioning
    (0:58)
    (0:28)
    (4:20)
    (1:00)
    TWT 6:44
    all UB

    • So after your first set of wall balls you rested – 1:56. Double checking to make sure I do this the right way.

        • This was my question; wasn’t sure how to look at the ratio. I’ve done it both ways-ie (ex) a 1k row done in 3:30 resting 7 minutes v. resting 1:45. Gigantic difference, so I want to get it right.

        • @Chris – You’re right…giving us two minutes to rest after 30 WBs does seem pointless. I think what got me was “Rest 2:1” when he means “Rest, at a ratio of 2:1″…hopefully I didn’t mess you up KMadd or anyone else for my post

          • Yup, I used to read it as “Rest 2:1” as well. There was a discussion on this sometime last year in which Rudy confirmed that it was a work:rest ratio. Having already done the workout, resting nearly 2 minutes after the first 30 WB would have made this a pretty easy (and pointless) metcon; the 27-29s rest was perfect (and awful).

          • @Chris – Luckily I have always performed it correctly. For some reason, maybe a lack of caffeine to my brain, I thought it was different for this one…in the end, never expect it to be easy is a good rule of thumb

  3. BBG
    1) 187#
    2) 154# 8, 7, 8

    Strength
    1a) done based off 253#
    1b) 6″ done

    Conditioning
    (:59)
    (0:38)
    (4:08)
    (1:00)
    TWT 6:45
    all UB

  4. BBG:
    1. 135 (Missed the second rep twice at 155)
    2. 115 (7,8,10)
    Strength
    1a. 185,-,-,- (back issues so didnt do all the sets)
    1b. 2 sets no deficit w/ab mat so about +2″, 2 sets w/ab mat and weight plate so at about 0″

    Conditioning:
    9:08 total time with rest (did not do the math for each set)

    #TheOutlawWayAfghanistan

  5. BBG
    1) 225# (missed second clean at 245# 2x; felt spastic)
    2) 7-7-7 @ 185#

    Strength
    1a) 280-300-320-340# (last set was a 20# PR for my 5RM)
    1b) Strict/Kipping @ 3″ deficit: 10 – 9/1 – 5/5 – 3/6

    Conditioning
    7:47 total time, including rest

  6. Struggling with posting scores every day, but not as bad as I am with burpees.
    BBG
    1) 275
    2) 225- 6,4,4
    SS
    1) off 415
    2) No deficit
    Cond
    1:03, 0:43, 4:45+0:45, 1:08
    8:24 twt

  8. barbell-
    up to 220
    175×7-6-5

    Strength & skill
    squats 230-245-260-275
    HSPU 4×10 strict no deficit

    conditioning:
    had to rush home to do snow storm.
    Repeated the every minute on the minute burpee and double under workout from back in the fall.

  9. BBG:
    1. 165#
    2. 135# 6/6/8

    Strength:
    1a) 175, 185, 200, 210#
    1b) 3.5 ” deficit

    Conditioning:
    11:29 total time

  10. 1) 210, just failed at 215
    2) 170 for 7-7-7

    a) 235-250-270-285
    b) 2.5″-2.5″-4″-4″(9+1 last set)

    Cond 8:41 total time
    wasn’t sure to rest counting burpee+WB time or just WB, so just rested ~30s and kept going. Probably just under 7:00 working time?

  11. BBG:
    1. 120kg (275#) jacked about this, this was my 1RM power clean push jerk a year ago before my ankle injury. Sunday is one year since I broke my fibula and tore ligaments. Have to make it past the 5th haha
    2. 96kg 5-5-5
    Strength:
    1a. Based off 172kg
    1b. 4″ – 6″ – 7″ – 8″ with a full blown nose bleed after my first set
    Conditioning:
    9:39 Total Time
    Did the double rest thing because I got abused for resting double on the 1K repeat row wod when listed 1:2

  12. 1) 240
    2) 195 for 5-5-4

    a) 193-207-220-234
    b) -2″ for 4×10 

    Cond
    1:00, :39, 4:03, 1:10, 1:01

  13. BBG:
    1.) 225#, missed 2nd Jerk @245#
    *225# was my 1RM (full) Clean and Jerk when I started in early July. So, happy about this. Should’ve had 245# tho
    2.) @180#. 5/6/5

    Strength/Skill:
    1a.) off 405#. Done
    1b.) 5″/6″/7.5″ (8 reps)/5″

    Cond:
    Later

    • Cond:
      7:18 TWT

      Did 20 Wall Balls then 30. Oops. Thought I was gonna seize on the last 30

  14. BBG
    1) 100 kg
    2) 80 kg 7-8-6 reps
    Strength/Skill
    1a) off 160 kg
    1b) worked to 15,5 cm ~ 6,1 inch in set 3 and 4

    Cond: 9:30 Total Time including rest … felt slow in the burpees

  15. BBG
    1) 235# (this was my 1RM CLEAN AND JERK 1 month ago!)
    2) 5/5/4 (@185#)

    Strength
    1) Based off 375# (easy)
    2) Misread the programming and did strict – woops!
    10, 8 (on 25# bumpers)
    10, 10 (no plates)

    Cond later

    • Conditioning

      Did our box WOD for this:

      “Mini Kalsu”

      For time:

      5 burpees on the minute until 30 Thrusters @ 135#

      3:33

      Awesome intensity. Hopefully it’s Rudy approved!

  16. 33 / 5’8″ / 150#

    BBG:
    1. 185# (probably could’ve hit 190/195 out of time)
    2. 150# 5 / 5 / 5

    S/S:
    1a. 190 / 205 / 215 / 230
    1b. 4″ def for 10UB sets 1-3, 3″ def set 4

    Cond:
    1min, 42s, 4:34m, 1:22m: 7:38twt
    Nearly died last wallball set.

  17. BBG
    1) 185
    2) 150 (8, 7, 6)

    STR/SKL
    1) Off 355#
    2) 5″, 4″, 3″, 2″

    Cond
    Different

  18. 1) 245
    2) 195 x 6/6/5

    1a) off 375 – quit after 2 sets. Right knee was killing me and didn’t want to risk it
    1b) 9-10″ Deficit all good

    Cond:
    1:00
    :42
    4:12
    1:02
    6:56 TWT. Last 2 sets of wallballs were brutal

  19. 1) #220
    2) #175 for 6-5-4

    a) #240, 255, 270, 290
    b) skipped- shoulder issues

    Cond
    1:00, :41, 4:20, 1:00
    7:01 TWT

    As hammered as my legs felt going into it- conditioning actually felt pretty good.

  20. 1) 175# (10lb power jerk pr)
    2) 140# 3-3-3 destroyed my hands. had more in me, but couldnt hang on to bar.

    1a) 170/180/190/205
    1b) 2 45lb plates

    Cond:
    :58/:36/4:20/:53/1:35
    TWT: 8:21

  21. BBG:
    1.) 240*Double PC PR
    2.) 190x5x5x6

    Strength:
    1a.) 230×8, 250×8, 265×5, 280×5
    1b.) 3″, 5″, 6.5″, 8″x8

    Conditioning:
    TWT: 6:35
    1:01
    :37
    3:55
    1:02

    • Rested 1/2 the time it took for work, except after Burpee to WB section where I just rested 30sec as I was not sure

  22. BBG
    1. 260
    2. 205, 7,5,5

    Str:
    1. 255, 275, 305, 335….small pause at the top on the last 2 sets
    2. 4 x 10 strict, no deficit

    Cond.
    Knee was bothering me a bit, decided against wall balls
    Rode Airdyne for 15 min, stopped every 2 min and did 25 push ups.

  23. rudy could you PLEASE take the ten seconds to write
    “work:rest” or “rest:work”
    so we dont have to have this discussion every time 2:1 is programmed
    c+j 215-matches push jerk PR!
    6 at 90%-195( i momentarily forgot how to do math in my head), 8 at 175, 7 at 175
    squats based off 420
    hspu- 4 or 5″ deficit
    con-done
    1:00
    :40
    2:55
    :45
    1:05
    did it as rest:work, 2:1

    • i dont know if i did the rest right, but it got my heart rate up and those last 30 WB’s were the toughest part

    • rudy could you PLEASE take the ten seconds to write
      “work:rest” or “rest:work”

      +1….or better yet put it in the FAQ’s for dumb ass noobs

  24. M/ #155/ Nor Cal
    BBG
    1. #215
    2. #170 8-6-5

    Strength
    1. Based off 310
    2. 8″ done

    Conditioning
    1:00
    :40
    4:19
    :43
    1:12 failed at 21

  25. BBG:
    1) 205, 215 missed 2nd PJ
    2) 170

    Strength:
    1a) 295, 320, 345, 365. Not very fast
    1b) abmat w/ no deficit got 10 reps. Messed with other deficits but couldnt hit 10

    Cond:
    9:43 total time w/ rest

  26. BBG:
    1) 175# -the push jerk is really sketchy as my weight goes up.
    2) 130# kept the weight lighter to work on form of PJ 6/7/7

    Strength
    1) Based off 290#
    1) shoulders were sore. Did 5UB off 25# plate

    Condish:
    9:28 total time -felt strong on the wall balls, burpees sucked.

  27. BBG
    1) 300
    2) 240 4/4/5

    Strength/Skill
    1a) 367/395/420/445
    1b) 6’/4’/4’/4′

    Conditioning
    7:09 Total Working Time

  28. Lazy day in the gym today, just felt drained. Probably 80% effort. My bad.

    1. 155
    2. 125 4/4/4

    1a. Off 290
    1b. AbMat, but getting better

    Conditioning.
    0:57
    0:36
    4:10 <–ew
    0:38
    0:54
    TWT- 7:39

  29. 1) 265
    2) 210. 3 x 5 reps

    Strength
    1) Off 420 – failed last set @ 355, hip was killing me
    2) About 8 inches

    Conditioning

    Total time was 9:15

    I tried to pay attention to the rest but either way had to break the last set of wall balls.

  30. 27/77kg/5’9″/M/CenEast

    1/1/1

    2RM T&G PCln + PJ: 185/195/205/215#
    3xME: 170# 6/6/6

    HBBS: done. Rough. Off of 355#
    DHSPU: 3.25″/3.25″/4.5″/5″

    Conditioning: 9:08 total time; 7:48 TWT
    1:00
    Rest 0:30
    0:41
    Rest 0:20
    4:07 + 1:00 = 5:07
    Rest 0:30
    1:00

  33. M/26/5’8″/155#/SW

    1. 225# (couldn’t hold on for second rep at 230#)
    2. 185#, 2/5/4: bombed the first set and just couldn’t find a rhythm for the next two; need to regroove my power clean and push jerk.
    3. Went off of 365#; dropped down to a light weight for final set, knee was feeling way too tight.
    4. Went at 8″ deficit, 7/3, 7/3, 5/5, 5/5 strict/kipping, UB.
    5. 9:30 total time. Had a few bobbles on last set of thirty, felt good until then.

  34. 1) 235
    2) 185: 8-5-7
    A) 255-275-295-315
    B) 8″: 9/1,8/2,7/3,6/4. Strict/kip all UB.
    WOD: 8:32

  35. 1.Totally did the wrong complex, but I figured it out and got 155# when time ran out
    2. 125# 8, 10, 10 just barely. Why are push jerks way easier than split jerks?

    Couldn’t do A and B as usual (globo gym).
    A. 250, 265, 285, 300 ,getting faster with heavy weight, all ub.
    B. No def.-15, 2″-10, 2″-8 fell over, no def-8, extra set of 5.
    No time for cond.

  37. BBG:
    1) 245, Got 255 by 1(missed 2nd jerk), Got 265 by 1 (missed 2nd power clean)
    2) 195: off of 245. 6/4/5 rest was about ~2min.

    Strength/Skill

    1a) Off 455. 315×8/340×8/365×5/385×5. All fast no pauses at top. Felt good here. rest exactly 90sec
    1b) 5″x10, 6″x10, 7″x9, 8″x4. Did set at 3″x10 to make up missed.

    Conditioning: Total time: 6:52 / Total working time: 5:47

    30 UB Wall Balls 20#: :52sec
    Rest 26 sec
    20 UB Wall Balls 20#: :35sec
    Rest 17 sec
    50 6″ Target Burpees: 2:17~faded a little at the end
    No rest
    20 UB Wall Balls 20#: :44sec
    Rest 22 sec
    30 UB Wall Balls 20#: 1:08/paused at 14 reps for about 5 sec. sonuvab

    Had to have someone keep work/rest time for me. No way I was going to do mental math that quickly in middle of conditioning

  38. M/20/185
    BBG
    1. 225 missed second jerk on 235 and didn’t have time to reattempt
    2. 180 5/4/2 stopped short on last set to save shoulder
    Strength
    1. 295/315/335/355
    2. 2″/3″/4″/5″ touch and go until 10th rep of 5″
    Conditioning
    7:35 TWT wall balls felt good

  39. BBG:
    1) 225#
    2) 180#- 5,5,5
    Strength/skill:
    1a) Off 385#: 270#, 290#, 310#, 325#
    1b) 8″ Deficit
    WOD- 8:33 RX

  40. BBG 1) 185# (F205#, not a good day)
    Str 1a) 235-250-270-285#, not so quick
    Cond – TWT 9:55
    1:07, 0:48, 5:18, 1:07, 1:35

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