CFWUx2
Wall HS 2 reps WB 25 20 25

100 (unbroken handstand holds)

HS against a wall, hands on DB's. dropped once in rd 2/3
subbed DB thrusters.  40-33-32.

45-40-42

90r. 38, 32, 35 (-15). All heels against wall. Aimed for 100r and I'd have got it to if it wasn't for you pesky penalties. Feet to floor with just over 25s to go in last round but back up in 5s.

subbed 20# db thrusters for shots

+6 reps

104 reps Rx’d. Stayed on wall entire minute 

Still too sick with the flu to work out. Thought I was better, even did a straight-leg, straight arm press to handstand yesterday but fever was 4 degrees above my normal temp by evening last night. Definitely not feeling up to this today. Was looking forward to this one!

Rx 25 reps

80 wall balls 

107reps Sc
3 rounds for max reps of:
1min Pike Handstand Hold
2mins of Wall-ball Shots 20lbs

66 reps 

120 RXD

93 Rxd
Handstand Holds Unbroken 
M / 39 / 6’ / 194lbs

M/44/6'2"/185#

Rx'd 
With no falls on HS holds
WBS 43/33/35 = 111 total reps

Great workout. M/ 45/ 135 
I did underestimate the effect of each on each other a bit. 
Held each minute for over a minute. I had to do them on blocks as my left middle finger couldn’t straighten for last 2 days without incredible pain but same ROM and same static inverted hold. 
Round 1: 10,10,8 (28)
Round 2: 8,8,7,3 (26)
Round 3: 5,5,5,5,5,3 (28)
Great workout.
I do static HSPU holds often but never with a pressing movement and even better with a pressing movement that gets your engine really running like wallballs. I will be doing this again for sure. 
Total of: 82 reps. 

49 reps.  Hsholds against wall

Subbed, 10kg dumbell thrusters.
No falls, 90thrusters (27-33-30)

105 reps

Completed 2019-03-05
Round 1 - 2 falls, 30 reps
Round 2 - 1 fall, 30 reps
Round 3 - 2 falls, 31 reps

M/56/6'2"/179
Score = 50
(80 reps - 30 penalty in last round)
Held 55# plate overhead instead of handstands, otherwise RX
Scaled due to lack of space for WB, which made this much easier. Would probably have been negative if doing this fully RX.

30-23-28 15-lb wallball shots to a 12-ft target, handstands on a wall with no falls.

6 kg ball to 3 m target
103 - (5 + 10 + 15) = 73 reps

Wall Balls 8kg 
35;25;28
Handstand Fall
1;2;4

So 3 Wall Balls

Rx’d 52 reps (1 fall in rd 2, 2 falls in rd 3)

44/M/230.     Sounded so easy, 9 minutes.  oh my.  55/50/50 dumbbell hold for the hand stand.  40/36/32 for the wallballs with a 16 lb ball.

M/42/180/5’10

1. 24 wb 
2.24-5=19wb 
3. 26

Very interesting wod thanks 

Final score 75 reps.

10 - 2 penalties each, rounds 2 and 3. 50 rep penalty.

That was a soul crusher. 12# ball to ~9ft mark (prob 9.5ft). Rd 1 handstand was belly to wall. Shoulders rocked for rounds 2 and 3, so did more of a high wall plank hold so I could get in/out fast. Couldn't do regular kickup/down, nursing hamstring injury.
20 wallballs/round - rough. Lost my sets of five, need to work on these. 

F/35/5'5"/120

111 reps. Ball 25 lbs

Subbed DBL Press Hold for handstand hold: 104 reps

Nil... 
Wall hand stands. 

60 reps, (5+10+30 subtracted)

110

20 minute run

RX 59 reps
4x falls on handstands

10 lbs at 9 feet 26 reps

3 net reps (rxd), rip hahah

8 reps. RX

On a 9-minute clock, 3 rounds for max reps of:

1-minute handstand hold
2 minutes of wall-ball shots (105)

20lb ball

20 lb wb got 90 reps and no failures on hand stand hold

20# ball to 10'
70 reps - 15 for coming down once in third round = 55 reps.

Might should have done 14# ball but felt this was good prep for upcoming thrusters so went heavy.  

65 Reps 20lbs. Rx

3 reps

60. 20lb to 9’ target. Harder than it should have been. 

I am generously giving myself a score of 40, which admittedly is not valid. I had trouble keeping track of time on the handstands and surely my feet were on the ground for more than 5 seconds during rounds 2 and 3. I attempted 19.2 yesterday, so I felt fatigued right off. Total WB was 90 (35, 30, 25) and I had 2 penalties each on last 2 rounds.

105 reps

32 / M / 5'9" / 140lbs

Parallette handstands against wall, 20lb dumbbells thrusters

24 - 00 = +24
11 - 30 = -19
09 - 60 = -51

Total: -46

I came down once in Round 2, but for well over 5 seconds, so I should have "started over."  I'm not sure what means (start the whole WOD over?), so I just gave myself two more penalties.

Oh man this got painful QUICKLY! The last :10 of the 3rd HS hold was one of the most grueling and harrowing experiences of my workout career... Made it through with no penalties, HS against the wall with fingertips touching the wall.

M/33/5'10"/185lbs

108 Wall Balls RX

22

100 reps Rx. Went down with 20 sec left in 3rd round of HS hold, should have been 115 if I fought a little harder. HS hold against a wall. Overall still pretty happy with my score, shoulders are dead now

at home. so subbed power thrust a 25lbs plates(jumping) instead of wall ball.  35-40-47 reps.
hanstand unbrokken. upperback & shoulder .ouch

77 reps.  Handstands against the wall, all unbroken.  12lb ball to 9 foot target.  Man, my elbows.  

44 Rx 

With 14# WB
25 reps final score with deductions. Fun and very different workout for me. 

Didn't fall untill third round.
Score=99
-15 for falling
Final score= 84

Partially wasted from 2 workouts yesterday...got 30 sec into the first handstand hold and thought...no effin' way.  Tried to approximate the shoulder/core stimulus with
21-15-9
Thrusters, 65#
kb swings, 53#
6:00

Does using a wall for the handstand hold count as RX?

-124 reps
Did freestanding handstands (or tried)

WBs
40
30
36

Handstands 
-30
-50
-150

Only 28 reps - newbie still building on handstand holds so down a few times which destroyed my total! 14lb wall balls

154 reps 

Handstand holds against wall all unbroken, 10# ball(only one I have). Would’ve had a few more wall balls but Rd 3 I had to chase the ball twice. 🤦🏻‍♀️

Very much Stoked about not dropping from the handstand the entire WOD. Loving this programming. 14#WB
round 1 40 round 2 20 round 3 30

Didn’t come close to Rx but my shoulders wouldn’t withstand starting over several times. 
Rounds 1 and 2: 2x 30 sec HS hold with 15 second rest. 45 wall balls 14# to 9 feet (25 unbroken + 20 unbroken). Round 3: 48 sec HS hold + 12 sec HS hold with 25 second rest. 40 wall balls (20+20 unbroken). Total: 3 minutes accumulated HS hold and 130 wall balls. 

RX 80

78 rx’d 

Subbed DB thrusters (16lbs) for wall balls.

BRUTAL! I'm not sure how to score this because, in rd.3, I had trouble returning to HS after 1st drop. I never paused 5s (no do-over violation) but from 22s to 7s I kicked up/down 3x before I got back to position. Is that 1 fall, a 5s rest, 4 falls? If you didn't make it, is it fair to score it?

So:

MOST GENEROUS score (1 fall in each rd. 2&3):
DB thrusters: 78 reps - 10 reps - 15 reps = 53 reps

LEAST GENEROUS score (failed attempt = fall):
DB thrusters: 78 reps - 10 reps - 60 reps = 8 reps

And, no way I can start over. Shoulders are SLAMMED.

103 Rx

Handstand holds unbroken.

M24/170cm/56kg
102 reps RX
Handstand unbroken all rounds

Made up 19.2 embarrassed to say results are posted there...off to do thrusters for punishment

30 reps RX with 20lb ball.

Globo Scale:  If you have a wall for HSPU (or can do freestanding HS holds) and an appropiate weight medicine ball and area to throw it, do it as RXed.  If necessary, throw a ball in the air up 10 feet if your gym doesn't want wallballs shot on the wall.  Otherwise sub 20/15lb db thrusters for the wallballs.  For the handstand hold, you need wall space if not doing freestanding hs holds.   If a wall is not available and free standing handstand holds are outside of your capabilities, hold heavy dumbbells locked out in the top of the press for the minute.  Other alternatives for those who can't hold a wall handstand are to pike up on a box or bench, or even onto a bar in a Smith machine (Finally a use for that contraption!)  

This is a very interesting workout. I anticipate the handstand holds will fatigue the shoulders, making the wall-ball shots significantly more challenging, and placing more demand on the legs to hit the target. I also expect the wall-ball shots to make the subsequent rounds of the handstand holds significantly more difficult. Prioritizing the most ideal positions possible on the handstands, and maintaining sound core-to-extremity movement patterns on the wall-ball shots, will help with reducing rest breaks during the 1-minute of handstand holds. Here are some thoughts on scaling:

Handstand Holds- As with last week, I consider the prescribed version to be back-to-wall handstands. If I have an athlete that is very proficient at holding handstands, I may have them  attempt this workout with freestanding handstands. For athletes that have experience, I will have my have them perform a handstand variation that allows them to complete the first round unbroken or with only 1 short rest break. My newer athletes will complete 30-45 seconds of a handstand hold variation on each round. My first option, for modifying the movement, will be to have athletes perform the handstands facing the wall. The height they walk up the wall will be modified based on an individual’s capacity, and their ability to maintain a hollow body position. If athletes cannot get inverted on the wall, the next step will be a pike position with feet or knees on a box. In the rare instance that I have an athlete that cannot get inverted at all, a down dog hold or a plate overhead hold will both be good options. 

Wall-ball Shots- With this format, I will have most of my athletes attempt this workout as prescribed, throwing a 20/14 pound medicine ball to a 10/9 foot target. The goal is to complete at least 15-20 reps on each interval. For newer athletes, or athletes where completing a high volume of wall-ball shots is concerning, I will have them utilize a weight/height that allows for proper execution of the movement, and limit the reps to no more than 25 on any round. 

Confused about subtracting reps... are we subtracting reps from the wall ball shots for a total score at the end

Confused about subtracting reps... are we subtracting reps from the wall ball shots for a total score at the end

Intended Stimulus
.
Let's play a game! You gain points by doing wall-balls, you lose points by falling from your handstands. Each wall-ball shot is a positive point, each fall from your handstand in the first round is 5 negative points, in the second round it's 10 negative points, and in the third it's 15. Final score is the sum of positive minus the negatives. The objective of this workout is to make things fun. And to use a gamefication strategy to force you to hold that handstand. It is a good reminder that scores are tools to help us train harder but they are not objective in themselves. For athletes that can hold freestanding handstand for over 10 seconds do fresstanding handstands. Otherwise use one of the modifications proposed in Option 1. For athletes new to handstands use modifications proposed in Option 2. For the wall-balls use a weight that allows you to get 40+ reps in each 2 minute window. 
.
Option 1
.
Handstand Options:
*Bench handstand: for athletes who usually walk on their hands when trying to hold a handstand. Set up a bench/box against a wall to support your forearms. 
*Reach Handstand: for athletes who are afraid of falling on their backs in a handstand. 
Wall-balls: 20/14lbs
.
Option 2
.
Handstand Options:
*Gymnastics plank: for newer athletes that don't feel comfortable being upside down yet. Protract your scapulae (round up), squeeze your butt. 
*Wall handstand hold: get up to the wall either by kicking up or by doing a wall walk. 
*L Wall Handstand: next step after the wall handstand, make sure your position is pristine. Raise one leg if needed. 
Wall-balls: 12/8lbs


Check @dotcomescaled on Instagram for pictures on modifications

I don’t see a weight or height for the wall balls, so I’m guessing it’s 14lbs to a 9 ft wall?  I am SO excited about this one.  

I don’t understand the “if a fall keeps your feet of the ground” part. Could someone explain?

Champions Club Scaling Notes

STIMULUS:
Holy smokes you ever have those workouts where something is fried and you have no idea why? That was my shoulders on this one. Burning like my skin when the bacon grease splashes up. That handstand/L-sit one back in January fried my shoulders out, but not like this one. I’m going to rack this up as a Just One Of Those Days workouts and assume not everyone will be wincing every time they roll their shoulders back.
But yeah, dude, just go at this one. I thought the wallballs would have been the worst part, but I could barely string together more than 10 in a row. I dunno man. CrossFit.

GROUP:
The other thing that was a bit tricky was the scoring system. I took it to mean that you can’t rest for more than 5 seconds on your handstand sets. But I could be wrong. Either way, this might not be a bad one to go Ricky Reps on handstands for the group. Count the number of wallballs and just be on the honor system for handstands.  I would still scale the wallball weight down a bit so you can don’t have to rest more than once or twice on the wallballs.
The main limiting factor here is wall space. And since the stations are not evenly split, then it’s a little more difficult to divide the group. One option could be to do an extended plank sub for handstand, then just make sure to do handstands in the warmup. Another could be to divide into a group of 3 and hand 1-minute stations of handstand, push press (dumbbell), and squat jump.
I think this is a creative format, and as long as you're doing some kind of each movement for around 9 minutes then you'll be good.

WARMUP:
Squat — obviously
Kip — overhead with extension
Jump rope — always
Hollow hold — trying to keep tight on handstand
Box jump — landing here = descent for wallballs. Butt back, not knees forward

KEY MATCHUP: either the moms vs. keeping score

SCALING THIS WELL WILL CAUSE ME TO: get a positive score on each round

GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB): 5. Shoulders being shot is still not lungs exploding or legs decomposing.

GENERAL EMASCULATING LEVEL (1=WHO DOES RING HSPU ANYWAY?, 10=THIS TEENAGE GIRL IS DEADLIFTING MORE THAN ME): 8. I felt like a pansy.