I did JT this morning, as Rx, wearing a weighted vest.
My butt was still pretty sore from my little unjury when walking Sadie on Halloween evening. I have to see a doctor about that whole leg spasm, neurological condition thing.
I decided to do:
21-15-9 of: HSPU, Ring Dip, Pushup
I was conciously breaking everything up to NOT get completely wasted too early.
I was doing 4-6 reps of all HSPUs and the Rings were usualyl 5-6 reps as well. Pushups were about 6-5 each set.
I was kipping on all HSPUs to keep up the pace. I lost it a few times because of concentration and balance.
GOOD change up. I've done JT a number of times and this was a nice modification. I would say I will do this again this way, and then possibly with no weighted vest and do it with a negative or raised hands on the HSPU and then do it regularly as well.

Warmed up with pull ups and stretching then an impromptu Annie with the coach and a few other guys. I went modified - 10 double unders each time, 30/20/10 situps. Time of 6.30.
Got the double unders! ugly as anything and about half were very bad, no continuous, but getting the rhythm and this was a big leap forward.

Strength portion -
3 RM Bench Press - 155#

Main WOD - Morrison
14# Wall balls, 20" Box jump, 16KG kettlebell swings (Russian)
50/40/30/20/10
Time cap of 30 mins
26:30

Strength- Back Squats + Behind the Neck (BTN) Split Jerk
5x1 + 1
4x1 + 1
3x1 + 1
2x2 + 1
Back Squat- 65 lbs
Split Jerk 35 lbs

WOD
200m Run - 14 lbs
10 box jumps
16 wall balls- 10 lbs
18 Alt KB Snatch- 15 lbs
400m Run
8 box jumps
14 wall balls
16 Alt KB Snatch
600m Run
6 box jumps
12 wall balls
14 Alt KB Snatch

Weightlifting
6x3 Snatch (40kgx2, 50kgx4)
1 Hang Clean + 5-4-3-2 Front Squats (50kg, 60kg, 70kg, 80kg)
3x5 Single-Leg Hip Thrusts
Half-Tabata Hollow Rocks (pushups between sets)

Continuing with our Olympic Lifting theme, we will be working on the Jerk. Strength/skill: Shoulder Press Push Press Power Jerk Footwork Drills Jerk- work up to 1rm for experienced lifters

115 Jerk

WOD: 3 Rounds for Time: 10 Reverse Woodchoppers (35/26) 10 Pull ups 10 burpees

• 16 Min E2MOM of:
Ogni 2:00 x 8 sets:
1st, 2nd & 3rd Min
BB Power Clean + Hang Squat Clean + High Hang Squat Clean + Push Jerk
62.5-67.5% 1RM
4th, 5th & 6th Min
BB Power Clean + Hang Squat Clean + High Hang Squat Clean + Push Jerk
67.5-72.5% 1RM
7th, & 8th Min
BB Power Clean + Hang Squat Clean + High Hang Squat Clean + Push Jerk
72.5-77.5% 1RM

SKILL: muscle up transitions

-then-

9-6-3
Muscle Ups
High Box Jumps (36,30)
15 double unders after each round

Metcon 1:

3 Rnds: 500m row, 10 Hang Cleans (135lbs), 20 T2B

Time - 13:48

Metcon 2:

EMOM (10 mins): 10 Push Press (75lbs), 10 KBs (53lbs)

Result - 10 Rnds

Deadlift 4x3

All-levels WOD/Beginner WOD:
Run one mile : 8:55
10 minutes to work up to a heavy set of the complex Squat clean + hang clean + front squat : 118#**
run 1 mile : finished 28:30, second split 9:35