I get this question a lot…. “Is Caleb Williams still trying to compete in CF?” Yes, my inquisitive friends, he certainly is. As a matter of fact, he’s getting a whole lot better, and seems to have conquered one of his biggest nemesis – the Muscle-Up.

This video below isn’t a crazy fast time, unless you consider Caleb did this with no strategy other then do a big set, and try not to die. It’s ok though – this was his first time testing 30 MU, and now at least we know he buffers lactic acid pretty well for a guy that once squatted almost five-times-bodyweight.

Seven time 69kg USAW National Champion, Caleb Williams, 30 Muscle-Ups for time in 4:38:

WOD 140117:


1) 8:00 to work to a 1rm Power Clean & Jerk (stay within the time limit – no more than 4-5 attempts).
2) Every 30 seconds for 3:00 – 1 Power Clean & Jerk @ 80% of max from #1.


1a) Back Squat: 4X8@80%, quick up and down with no pause every set, rest 90 sec.

1b) 4X30 sec. ME Deficit HSPU 6/4″ – rest 90 sec.


For time:

400m Sandbag Run 60/40# (45/25# plate may be used if you do not have a sandbag)
35 Thrusters 45/35#
21 C2B Pull-ups
21 Thrusters 95/65#
21 C2B Pull-ups
9 Thrusters 135/95#
400m Sandbag Run 60/40# (45/25# plate may be used if you do not have a sandbag)

*Only one bar may be used. Stage all plates needed for weight changes before beginning.

39 thoughts on “140117

  1. I remarked the other day that you were trying to murder our hips/legs…today it is confirmed. Eatin’ some serious meat tonight.

  2. Anticipated the work and did it yesterday.

    1. 175
    2. 140

    S: skipped both 1a and 1b


    Did the proposed Hero WOD for the crew we lost her on Bagram Air Base, which I got this from Lindsey Davis

    Hero WOD Pursue 46:

    800m run or row
    46 burpees
    190 double unders
    46 box jumps
    190 double unders
    46 pull-ups
    190 double unders

    21:30 (doing all singles)

  3. Took the last 5 days off to rest my shoulder and quad. Needless to say, today was a test, but I only had to modify a little.

    1) 270# – 20# Power Clean PR (fairly easy)
    2) 215# (skipped the jerk) – no misses; felt easy

    1a) 290# (75%) – no misses
    1b) 9-9-9-7 (all UB)

    Finished 38/42 C2B in 10:00.
    (Subbed 500′ Shuttle run (10×50′) with 100# sandbag.)

  4. M/27/170#/NorCal

    1) 265# PR +5#
    2) 225#

    1a) based off 375#
    1b) 15-15-14-11

    Conditioning Later

  5. M/37/210
    BBG 265
    Hbbs 315,325,340,340
    Hspu 7,8,5,7 happy with this as I suck at these and these were strict
    No condition had to get to work

  6. BBG
    1.) 130 kg
    2.) 104 kg
    1.) 147 kg
    1b.) 9, 8, 7, 7
    No runs, just Thrusters and C2B
    Realistically could someone learn how to efficiently butterfly in 5 weeks time? my pull-ups are largely inefficient and energy consuming.

    • sure can. watch carl palioloiioi videos on progressions. and what I’ve done with one of my clients, who couldn’t butterfly as of about 2 months ago (who will make regionals this year as individual, with an outside shot as a masters competitor) … is as part of her warm up she worked on the butterfly, and after as well… and during the workouts if there is pullups no matter how long it took her she HAD to 100% do butterflys. we are going through the same thing right now with chest-to-bars since they have been programmed so much lately

  7. 1) 130kg (easy jerk)
    2) at 105kg (push jerk)

    BS @ 142.5kg
    HSPU: 15, 13, 12, 10

    Conditioning: 11:47

  8. c+j 240, PR on the power clean. 5 or 10lbs i’d have to check
    squats based off 420
    def hspu 7,9,8,7
    con 12:48 (with 45lb plate)

  9. BBG:
    1.) 265#, +20# PR
    2.) @215#. Couple press outs

    1a.) @325#
    1b.) 9/7/7/9

    14:30 Rx. Last run was 75% walk

  10. BBG
    1) 275, missed jerk at 295
    2) done at 235
    1) 335: By no definition anywhere in existence were these “no pause.” Is everyone really able to do these without pausing? I’ve got no shot right now.
    2) 9,6,6,4
    Cond- 20:54. Awful.

    • i do what i gotta do to get through the squats, even if that includes a couple extra breaths

  11. I was able to get the first 4-5 per set with no pause, but I also was doing Tuesday’s 75% and was using my most recent 1RM, not my PR.

  12. BBG-
    1) 107kg… felt good with PWR cleans today so I did a few more reps. got 117kg which was a 20# PR, and I still felt like I had more left in me, but I didnt want to go over the 4-5 attempts;)
    2) 86kg… not much of a struggle.

    A) 138kg.. no pause first 3 sets, then thought I was going to die after rep 3 on 4th set so I paused the rest of them
    B) 7/6/7/8

    10:51 RX… pretty sure my forearms were non-exsistant on the last run/hobble type thing

    ** wondering people’s (Rudy’s) viewpoint on the Squats. I know he says no pause, and I’ve made every set until today without a single pause, but would you rather attempt the sets without pause with chance of failing/probably failing, or would you rather do the ones you can without pausing, and when you get to the 6/7/8 reps, if you pause for a few seconds but are able to complete the squat?

    • Firs set I move ok w no pause but after that there’s no way I’d make it. Final sets are a grind. Personally I need to increase my squat so I’d rather take my time and lift heavy than go light and fast. And Rudy hasn’t yelled at me just yet, so…

  13. 39M/195#
    BBG: dnd. Taking a couple weeks off to give the wrist a break
    1a) 265#
    1b) 10/10/8/8
    Subbed 400m row for run, 17:51

  14. BBG:
    1.) 240 ~ 87%
    2.) 195

    1a.) 265 (made it to 6 each set w/o pause then had to take a couple breaths for last 2)
    1b.) 8, 9, 9, 9

    14:51 (measured the run after and was a bit long at 500m ~ guess I’ll know for next time)

  15. 1) 286
    2) 231

    1a) 335 all sets
    1b) 12 HSPU all sets

    Conditioning – used 45# plate


  16. BBG
    1) 205# *something isn’t clicking with my push jerks*
    2) 165# *the last 3 were “solid” for the most part*

    1a) 225# *scaled back to hit consistent faster tempo, also legs/low back weren’t fully there*
    1b) 8, 8, 8 all from 6″

    14:04 Rx’d

  17. BBG
    1) 245# (10+ PR)
    2) 195# – easy and smooth

    1) used 275 not 300, these reps and % are kicking my ass
    2) 8,8,8,8(probably could of got 10 but couldn’t see the clock and kept coming off early)

    14:14 Rx, used a 60# sakrete bag

  18. BBG: 1) 215
    2) 185
    Strength: 1a) 135
    1b) 6 on all 4 sets-had more in the tank…the 30 seconds rolled up quickly
    Conditioning: Dnd-groin can’t handle thrusters yet

  19. BBG:
    1) 245#
    2) 195#
    Strength/ Skill:
    1a) Off 385#: 310#
    1b) 12, 12, 12, 12
    WOD- 13:50 Rx

  20. 5/6/6 – Sick; therefore, DND. Sad I’m missing this WoD and tomorrow’s…

    Also, shout out to Mike Kerul, Kevin Schmitt, Mike Poppa, and any other TOW followers down in Miami. Keep it up. #wineverything.

  21. BBG:
    A. 150
    B. No misses at 135

    A. 175, Some Pauses
    B. 4xME UB HSPU 9,7,7

    45 then 95 then 115
    C2B are definitely improving, noticeable difference

  22. BBG:
    1) 195#
    2) 165# (felt pretty easy)
    Strength/ Skill:
    1a) 215#
    1b) 13,, 11, 11, 11 (all strict no kipping)
    Utilized a 52lbs KB instead of 45# plate (limited equipment), I also had to run back in forth in a large room for the 400m. 135 thrusters really slowed me down, but all in all really liked the work.

  23. 1. 245# (5# PR I believe)
    2. 195#, easy; focused on controlling on the way down and re-setting hook grip
    3. a. 230, 250, 285 (rx’d weight), 285# (First time I’ve felt even remotely on my game for hitting the weight/reps and that was with build up sets, but, felt good to hit some rx’d sets)
    b. 10/11/12/11
    4. 17:28; second 400m run was rough, ended up holding the sandbag against my belly and shuffled home

  24. M/20/190
    1) 275# 40# PR? My C&J 1RM? not sure what happened but I haven’t C&J above 255 in months let alone push jerk or power clean anything that heavy
    2) 220#
    1) 335 (off of 415)
    2) 11/8/6/7
    Back was tight so did not do run and really just focused on hitting the C2B in sets of 7. I am liking the sound of a deload week because the past two met cons have turned into slightly out of breath skill work

  25. BBG
    1) 275. Pr-hadn’t done this before so it’s a pr. Did five attempts total starting at 205/225/240/260/275; no misses
    2) 225. ~82% 7/7

    1a) Back Squat: 4X8@ 365. Got all the reps; there were some rests at top and fell about 20 sec off rest time on 3rd/4th set: ~rest 90 sec.
    1b) 4X30 sec. ME Deficit HSPU 6″. 10/10/6/9

    Conditioning: Later, back squats hit me hard

  26. Conditioning: Modified due to snow/cold/hate winter/etc
    For time: 8:54

    30 KBS (24 kg) ~was approx :50 unbroken so add whatever time run would have taken
    35 Thrusters 45# UB
    21 C2B Pull-ups (11/10)
    21 Thrusters 95# UB
    21 C2B Pull-ups (11/5/5)
    9 Thrusters 135# UB
    30 KBS (24 kg) (15/15)

    *Only one bar may be used. Stage all plates needed for weight changes before beginning. (25’s/10’s)

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