Jan 12 - Shane's WOD (Double)

part 1:  Did this starting at 4:15am. A. as many 1-5 ladders in 10 min - 225#/155# back squat; rest 5 min - Made 3 full ladders
B. BB jump squats - 30% of 1RM back squat; 6 sets of 6 reps; rest 60 sec b/t sets - 105x2, 115x4
C. GHD Sit ups - 5 sets of 20 reps; rest 45 sec b/t sets - All unbroken

Something just isn't right with my squats lately.  I am sure the early morning stiffness didn't help.  But I felt very weak.  I did FULL squats on the jump squats, I didn't know any better, apparently that wasn't what I was supposed to do, was supposed to minimize time on the ground, period.
rest 8+ hours

part 2:  Did this after getting home from work.
AMRAP Double Unders in 45 sec - 44/25/28/19/29
15 sec rest
AMRAP Chin Ups - 44/21/21/22/14
2 min rest
5 sets for total points = 3873
(points are accumulated by multiplying your total DU reps/round by the chin up reps/round, then adding all 5 sets together, i.e. round 1 = 75 DU multiplied by 40 chin ups = 3000 points for that round...add this # to the other 4 sets and that is your score)

Not really happy with myself here.  I felt weak all day.  My pull-ups and double unders were severely limited by my hands/grip/forearms.  I started having to come off the bar simply out of fear of kipping myself staight to the ground.  And I kept tripping up on the rope because my hands just didn't have any pop in them.  Gotta work on grip/hand strength, I'm sure this helped.

Ladder for A is...perform 1 back squat, rack the weight on stands, take weight off the rack and back onto you, perform 2 reps, rack weight again, take weight off the rack and back onto you again, perform 3 reps..up to 5 reps, then start again at 1 rep...each time you get to 5 reps, that is one ladder.

Jump Squats in B...ensure you explode through heels on hip extension, not toes, minimal ground contact time.