day 18/45

(4 workouts for total time in 2 days)

for time:
50 reps - split jerk - 165#/105# - from rack
(when you fraction reps, i.e. rack bar on rack or drop to gound you have to perform 10 toes to bar)

rest 8+ hours

5 rounds for time;
7 muscle ups
21 SDLHP - 95#/65#

post times for each WOD and total time for the 2 WODs today to comments
arms at full ext at top and bottom of muscle ups
shins to chin for SDLHP
you must bring feet together after split catch before lowering weight for jerks


Surrey Sterling said...

HOLY S$#T! HOly MotherF#@ker! Its gonna be a long day..

David X said...

These two wods are gonna be fun sandwichi g 8 hours of laying insulation in my attic.

David X said...

Good luck tomorrow Josh. I hope you kill something!

Surrey Sterling said...

Dam X best have a proper respirator on man! Pink filters man!

Lisa M said...

Do we perform T2bar each time u rack or do u add up and then do them at the end?

rwcorson said...

Can you rack the bar behind the neck?
Lisa, if you drop the bar or use a rack, you do the toes to bar then, not at the end.

Martin Altemark said...

First WOD done in a whopping 34:59. 75kg is my BW and more importantly my 1RM is only 90kgs.. Just not strong enough - sorry coach.

I wonder if I'll feel my 130 TTB (!) on the afternoon WOD?

Tore something in the back behind the lats at ~35 reps. Hopefully not too bad.

Ryan B. said...

ya, can we rack behind our kneck??

David X said...

Damn, Martin! nice job fighting your Way through this mornings wod!

AdamBall said...

Scaled down to 135lbs as this was my first time doing split jerks. broken into sets of 5. Took approximately 16.5 minutes. Cheated and didn't do the T2B's... the only high bar was being used.

Yeah I know... Rule #76: no excuses play like a champion. Haha, good work all!

Pfeifdog said...

Time: 6:14 20/10/10/10

I read the instructions wrong and the my 30 toes to bar after the WOD.

Post WOD: 35g Isopure whey.

Gord said...

6am at OPT with EHR and Jefff

7 breaks

ken c said...

sinister split jerk wod. may have to give this a try.

Sailorcrew said...

18:52 in 10 sets, 90 Toes to Bar
(10, 6, 6, 5, 5, 4, 3, 4, 4, 3)

Paul Klein said...

16.11 total time

10 ,20, 28, 36, 44, 50

5 sets of 10 toes to bar.

165lbs never felt so heavy.

Chris Dunkin said...

Done with Kurt and Ryan at CFGP
22,35,50: 2 breaks
All done from behind the head.
PWO: 4 scoops Refuel

KurtGP said...

That felt way too heavy.
Subd #125

6-7 rds of t to b.

Joel B. said...

I'm in the same boat as Martin.

100 t2b's.

Greg Soneff said...

AM: 34:12 from front rack position. I basically had to split it up in sets of 4's and 5's (going to have to try this again at some point from behind the head)

"Tyler": 27:51
MUs are my nemesis.

Today's routine only allowed about 3 hours between the WODs, which I definitely paid for in Tyler.

Total time thus far: 62:03

PTS said...

17:04 7 breaks, 70 TTB.
Half done in front, half behind neck. Behind neck ones were definetly felt easier.

My grip is shot, "Tyler" should be interesting.

Ryan @ CFGP said...

5 breaks
pressed a few of those to make it to full extension. I agree, Tyler should be very interesting

rwcorson said...

38:48 It was tougher than I thought it would be. All reps done in front, 11 breaks.
Ken C., join in on the fun.

Pfeifalife said...

4 breaks
40 T2B
all done in front rack position. My shoulders are toast. My form was "ok" from the start, but I was obviously using to much arm, and wasn't quite pushing my head through all the way so my shoulders and arms instead of my upper back were holding the load while bringing my feet together each rep. that and front rack position wore on me. got better both in form and mentally after my 3rd break. wanted around 5 and obviously I way over shot that, as my ass got handed to me. the last 12 were because i didn't want to do any more T2B. behind the neck would have been interesting...

Scotty Hagnas said...

Timed with a sundial... 28:05'
100 T2B. 8,5,5,then sets of 4 to the end. Meanwhile, my wife Rochelle did this Rxed in 12 min flat.

PWO: 40p/35c Refuel, whey.

Awesome time, Chris!

"Tyler" will be interesting...

Rory Hanlin said...



last five reps behind the neck.
Goal was 30/25, all reps front.

Chris Biles said...

Scaled to 135#


60 T2B

Hard to make myself get back to the bar after stopping.

Jefff said...

14 reps @ 165# / 36 reps @133#

170 T2B

Over an hour

rwcorson said...

Rory, smokin time.
Jefff, hats off to stick it out, many would have quit.

Garage Crossfitter said...


17 reps in front, 33 behind.

9 sets TTB

That did feel heavy, i wasnt sure on the rules with this one, but if i started with behind the neck it would have been a few min faster.

Ryan B. said...

Subbed 135lbs and K2E....

10 sets of 5 reps, 100 K2E

17:03 -all reps behind head

Lisa M said...

Started with back rack position did the firs 15 from there as rxd with one break then i couldn't stand the pain on the back of my neck from lowering the weight to there (big bruise tomorrow) Tried to do front rack with 105# but due to calf pain can't get very explosive off that leg or get into an aggressive split so lowered the weight to 95# and it was "manageable" could only string 7 together at a time.

21:26 with 60 T2B done on rings becasue of equipement issues so wasn't at full arm extension at bottom but made sure full body extension.

did i mention that i hate being injured!!!!

Ryan B. said...

ya, same with me lisa, i scraped my kneck pretty good about 5-6 times, hurting a bit right now, and red as hell tomorrow should be interesting...

"Know pain, Know gain"

p.s. i want to be like Rory when i grown up haha Great work tho Rory, you're a beast!

Ryan B.

rwcorson said...

My time was 34:48, not 38:48. I used Scotty's sundial after he was done with it.

deejay said...

11:50 - 4 breaks
all toes to bar unbroken.
All jerks from the front, not sure why anyone thinks a split jerk is from behind the neck?? You can't exactly do a clean and jerk with a behind the neck split jerk... or at least it would be a bad idea

Justin Flynn said...

11:04 - 4 breaks

All reps from the front. I agree with deejay. Although I cannot fault guys that did that bc the rules did not stipulate.

Look forward to later this afternoon.

Erik Luber said...

8/5/5/5/5/5/5/5/4/3/1 (100 GHDs)

* Scaled weight to 50 kg, all reps from front. GHDs instead of T2B. Lower back extremely tight from last WOD, 1RM split jerk is 155#. I hate scaling, but this felt heavy enough. Entire University wrestling team has decided to overtake olympic lifting room every time I am training, no chin up bar available so subed the GHDs.

Chad Action Brandt said...

28:18 - 10 breaks Front Rack
100 Toes 2 Bar
Was at 30 reps at 16min mark then took more rest to ensure I hit my set of 5 reps path.

I agree with DeeJay Front rack was the choice. Although not stated in the WOD if front or back rack was to be used, one could hit this wod in many different ways:
1.)more intestity from the back rack position.
2.) develope a week spot with front rack (I believe coach's choice)
3.) using T2B as an marker of where you are now, to beat this in the future

Some impressive times out there guys and gals keep up the great work!

Lauren said...

8, 6, 6, 6, 6, 6, 5, 4, 3
80 T2B
all PJ from front.

Brent Maier said...

Whether you hit the 4 minute mark or over an hour as RX'd, everyone today should be commended on todays first half effort. Amazing. Headed out now to do this workout and I'm not sure what to expect. Great job everyone!

deejay said...

nice work Rory you fricken Gorilla!

depaul said...


10-10-8-6-8-8 from front rack, 50 T2B. Focused on driving the hips forward.

Never gotten a muscle up before so probably will have to sub on Tyler, but maybe tonight's the never know.

Doug Zirkle said...

Part 1: 28:38

1RM SJ is 155. Worked up to 165, but missed first rep. Subbed 135, and did sets of 5, all from the front rack. 100 TTB.

I need lots of work on the split jerk. My overhead position is too far forward at the jerk grip width, and I don't get deep enough in the split. I've been working on mobility for the first problem; I'm going to have to do a bunch of reps at lighter weights for the second, I think.

Some impressive times and efforts out there. Well done, Dawgs.

Martin Altemark said...
This comment has been removed by the author.
Justin Flynn said...

Rory 25 reps in a row with 165# split jerk is impressive. Very impressive. Awesome job.

Scotty Hagnas said...

Had to hit part 2 early, only way it was getting done today. 4 hours rest. My right shoulder will sometimes bother me w/lots of overhead or handstand work, the am WOD cooked it up a little. The 1st muscle up hurt, the second was very painful. So, I scaled to 21dips/21pullups per round as these didn't hurt and chunked my way thru. The transition is the painful part. Didn't rush this one.
"Tyler"-25:24' Total= 53:29'

Awesome efforts out there today, Dawgs.

PWO: 40p/35c Sweet potato puree + egg white protein

Steve Howell said...


110 T2B. That was a heavy 165.

Mike Molloy said...

Part I- 21:03 as Rx'd. Took me 10 rounds with 90 toes to bar...

KSC said...

am) 21:35 4 breaks lots of rest.
165 was so heave

Geoff Aucoin said...

ken c?? You're out there, too! Come aboard, old friend!!

PTS said...

4.5 hrs rest.
Part 2: "Tyler"

38:17. First WOD w/ muscle ups since really getting a full ext muscle up. My wrists are tore up. Learned the hard way that tape is a must for muscle-ups. Once I taped my wrists I started going faster.

Total for day 1: 55:19.

Sailorcrew said...

6 H 45 M Rest, it's all I could wait before life got in the way.


15:46 as rx'ed.

Total for the 2: 34:38.

Kathleen said...

170 T2B

Brent Maier said...


AM (Split Jerk): 16:51 (10/8/5/5/5/5/4/4/4) w/80 T2B


Brent Maier said...

All jerks from front.

Martin Altemark said...

People like Rory makes me feel very very weak. Amazing!

"Tyler" 14:37

Really never got up to highest gear. Might be that I spent most of the 7 hours between 1 & 2 helping my mother clean our her attic. On 5th floor. With no elevator.

Total for the day: 48:36

Robby said...

WOD #1 18.52

10 sets of 5, 100 toes to bar. This was pretty taxing, focused on really exploding from the dip on the jerks.

PWOD Fuel: 8 oz turkey breast and a peach.

WOD #2 18.02, six hours afterwards.

First round unbroken then I kind of fell apart from there.I would like to hit this again in a few months to shoot for sub 15.

PWOD Fuel: 8oz tuna, dried blueberries.

Overall this was an awesome double today. I freaking love this programming!

Total time for the day: 36.54

Robby said...

Rory your an animal I can't even imagine doing 25 of those jerks in a row. Awesome work!

depaul said...

"Tyler": 22:54, subbing 21 dips + 21 pullups for 7 muscle ups each round. The pullups really slowed me down, after the first rd every rd was broken.

Total time for day 1: 36:54.

Question, when you guys do SDLHP do you touch the bar to your thighs on the way down as you would in a regular DL or do you just drop it straight down in front of your shins? I usually do the first, but I started doing the latter and it seemed much faster.

depaul said...

whoa Robby that is weird. 36:54 exactly...nice

Paul Klein said...

I am going to beat a dead horse here...Rory you are a machine!!!! I am inspired.

Part 2 "Tyler"
(Almost all muscle ups were singles and I didn't do negatives, I just dropped from the top)

Total for the day
16.11 + 24.19 = 40.30

Also, Thank you OPT for adding "Tyler" to the WOD today. I always try to hit the Hero WODs when they come up on the main site.

Ryan B. said...

Part 2- 5.5 hrs rest
subbed 4 pullups/4 dips for each MU

31:25!......48:28 total for the day

extremely happy with part 2, dips are not really a weakness of mine anymore!!! thanks so much for everything James!

Ryan B.

rwcorson said...

21:29 Failed on five MUs, lost the false grip on a few reps and wasn't kipping enough on others.
56:17 total
SDLHP & the strength WOD asre weaknesses, so good to work on them.

Gord said...

pushed mu and started failing in round 4.

Total- 36:35

Rory Hanlin said...

Part 2


goal was all SDLHP unbroken. round 4 was 11/10, round 5 was ridiculous

Rob Otteson got his first muscle up today in the anvil. congrats Rob. video to come

rwcorson said...

Awesome Rob!!

April Hanlin said...

Rob Otteson posts:

first wod

50 T2B

did 15,10,10,8,6,1

missed last 1 at like 7:30

sooooo flippin gay

Rory Hanlin said...

total time: 16:24

Joel B. said...

Part 2: 15:25

Total for today: 44:30

Part 1 all done in front. Part 2 mu's arm completely locked at elbow. And mostly turned out at wrist...still working on learning this, so not 100% on that part.

Becky said...

part one. 50 jerks. 13:46 for time. done in front.
105 #. had to do 5 sets of toe to bar.

part 2. asst. mu. from toes. rings were 50" from ground. and 65# sdlhp. 18:16

kind of not looking forward to tomorrow....

Mike Molloy said...

Part II- 17:55.

Pretty happy with this as I couldn't use bumpers so the height kinda threw me off.

Total time: 38:08

Congrats on the muscle up Rob!

joey warren said...

WOD 1:
t= 9:13
10/10/9/8/7/6 - all front rack
5 sets of toes to bar- fine

WOD 2:
t= 11:02
rd 1,2 unbroken, then started breaking

total= 20:15

Chris Dunkin said...

Wod1: 8:53 from the front rack
Wod2: 21:13
Total= 30:06

4 breaks on wod1: 16/27/36/44/50 first two T2B unbroken next two went 6/4, 6/4

8 missed MUs on wod2, fourth set of sdhp's broken 16/5 the others unbroken.

5hr rest between 1st wod1 and 2nd, and 1.5hrs between 2nd wod1 and wod2. Good day.

Thought it was fitting that the video of the day on the Catalyst Athletic site is "Split Jerk Behind the Neck". Couldn't find a video for wall balls from behind the neck though. Guess I've got an opportunity there.

Ryan Clark got his first MU today at CFGP. Congrats on yours Rob.

Garage Crossfitter said...

Wod 2 wasnt possible due to not being at home and lack of equipment. So my workout was...

200 reps of SDLHP to the top of my head with a 50 lb bag of coal
60 pullups on a rotating bar, yea thats a grip killer...

2 hours later i shot a 7 point whitetail at 15 yrd with my bow on opening day...i'll take it....back to normal training tomorrow, WHOOOOOOOOFFFFFFF!!!!

Justin Flynn said...

Part 2:

Felt my lunch coming up. Ate too soon before wod (two hours)

Nevertheless 17:43
Anyone else tear on their lower palm near the wrist when they do lots of MUs?

Brittany said...

Pt 1: 22.48

Pt 2: 26:34 (Muscle Ups from knees, arms fully extended, little push from the toes in the dips).

Hope to be a full time Big Dawg once DJ and I are back living in Calgary!

Brittany said...

Oh and 90 TTB on Pt. 1...sorry. Like I did that one straight through, ha!

deejay said...

Part 1 - 11:50
Part 2 - 28:33
Total - 40:23
Both efforts were bullshit to say the least.... See if I can get my head out of my ass tommorow

Erik Luber said...

Part 1 - 20:58 (Scaled to 50 kg)
Part 2 - 19:36 (Rx'd)
Total - 40:34

Really happy with effort in Part 2. 4 months ago when I started doing OPT WODs this weight would have been impossible. Feel much stronger of late.

Geoff Aucoin said...

deejay you want some cheese?

deejay said...

What were your scores Geoff?

Ryan @ CFGP said...

Got my first muscle up today! However, had to sub for jumping muscle ups during theW WOD. Starting to get use to the false grip.
Part 2: 17:46
Part 1: 13:07 - front rack position
Total 30:46

Slater Coe said...

WOD 1 for time:
50 reps - split jerk - 165# - from rack (when you fraction reps, you have to perform 10 toes to bar)
Time - 12:58 (15, 10, 10, 8, 7)

rest 6 hours

5 rounds for time;
7 muscle ups
21 SDLHP - 95#
Time - 20:25, rx'd

Total Time - 33:23

Brent Maier said...


AM (Split Jerk): 16:51 (10/8/5/5/5/5/4/4/4) w/80 T2B

PM (Tyler): 16:05

Total: 32:55

PM Notes: Well, the muscle ups were a bear this evening. The arms were burnt from this morning. It was a grinder. Started with just the intent to finish but I kicked up intensity the last two rounds when I saw I was 9 minutes in going into round 4. Brutal

Rob Ottesen said...

Thanks guys it was always there it just took me watching Rory do it. i mimicked his kip and stuck it like i have been able to do them all along as you will see on the video. it was pretty sweet feeling since i have never done one. now i just need to get double unders down and i can compete with the rest of you DAWGS.

EHR said...

Eric R.
Part 1 30:32 120T2B
Part 2 15:39

Total time: 46:11

AdamBall said...

24:30 (approx) on Tyler.

Managed all MU's on first round (even stringing 5 together, a new PR for me) but afterwards I resorted to pull ups and ring dips.

Doug Zirkle said...

Part 2: 18:43

MUs w/toe assist. Felt better with the 95# SDHPs than I have previously.

Steve Howell said...

#2 17:34

total time - 34:48

Anonymous said...

Part.1 Scaled to 145lb
70 Toes to bar 20:09

Part.2 Tyler 22:12
MU's done from a dead hang seated position, don't have room for full extension of legs at bottom.

Total 42:21

Geoff Aucoin said...

DJ, I estimated I would have put forth a better-than-BS effort with my head securely out of my butt region so my times were faster than yours. Sorry.

Pfeifalife said...

didn't feel like I could do this one any justice today. My energy levels have been rock bottom today. don't know if i'm getting sick or what. I've just been mentally exhausted today.

Total 32:57

Lauren said...

subbed 3 pull-ups and 3 dips for each muscle up.
mental game, wanted to quit after round 2.

well done everyone today!

Brian H said...

This weekend is no joke! I could not do these in one day, so i'm splitting the work over 52 hours or so.

Wod 1-18 flat. Broke at 8, 14, 20, 26, 33, 40, 46, 44, so that's 70 toes to bar. This was way harder than I thought it would be. Would have been great prep for the Norcal quals wod 1.


M@ said...

WOD1: 17:23, 7 breaks

Chris Fodera said...

Part 1: spent all morning trying to mount the Stud Bar. Stud finder worked like sh!t on the ceiling. Back was sore as hell and started WOD1 at 1630. Could barely get 155 in my warm up. Scaled to 135. Made it to 35 in sets of 5. Last 15 were 4, 4, 4, 3. Total of 100 Toes2Bar.

Time: 32 minutes
PWO: 40gP (MRM shake), 20gC (applesauce w/ cinnamon)

Part 2: Started at about 2230. Nutrition all day was lackluster, not in quality, but in quantity and timing. MuscleUps all single reps. Most sets of SDHP were fractioned into 16,5.

Time: 42 minutes
PWO: 40gP (MRM shake), 20gC (applesauce w/ cinnamon)

M@ said...

WOD 2 "Tyler": 16:33 with metal plates (no bounce at the bottom) and dead hang muscle-ups