This from Rudy taken directly from his competitor blog today
"Evidently there are many of you following at home… Cool. In order to not be a dick I will be posting our Saturday WODs from now on. You don’t have to feel badly if you’re following, or be scared that I’ll send you a nasty email telling you this program is only for the super-ultra-elite exercisers. I’ll address this more next week, but good on ya. You’ve obviously found your way here because you’re using your noggin, so have at it. I would, however, like to have you post your results. This whole thing is basically an experiment that will be turned into a super-boring CFJ article at some point, and we need as many data points as possible. So the least you can do (at least before this thing isn’t underground anymore and I start charging $8,000 for a 3 hour seminar) is show me your numbers."
WOD 111126:
1) “Mini-Flight Simulator”
5-10-15-20-25-30-25-20-15-10-5 UB Double-Unders
For time.
-2:40, missed the first rep of the 25, 30, 25, and 20 sets
2) 15 minutes to establish a 1RM Snatch (any style)
-150, 5# under pr...got under 155 several times but was unstable in the bottom, timing felt off
3) 3X3 Front Squats – heaviest possible, rest as needed
Notes: Warm up well before starting. Each of these sets should be near ME.
-240
4) “Cindy”
20 minute AMRAP of:
5 Pullups
10 Pushups
15 Air Squats
Notes: Pushups are “hand release” – please make them relatively legit (you know what I mean). Concentrate on breathing and pacing while trying to do everything in quick, UB bursts. Instead of rushing out for the first 5 minutes, try to maintain a similar pace throughout the entire piece. 30+ rounds is the goal.
-24+8 push ups, felt like I started a little too slow, think I could have done a little better, hand release made it tough at the end
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