남(m)/46/171cm/96kg/230111/
Complete as many rounds as possible in 15 minutes of:
15 dumbbell rows, left arm
15 dumbbell rows, right arm
50-ft. handstand walk=>물구나무서서 버티기 1분
♀ 35-lb. DB ♂ 50-lb. DB
Post rounds completed in comments./
1라운드+ 물구나무 서서버티기 45초(물구나무서서 걷기 강도 줄임)/
수요일 저녁 두번째와드

6 rounds + 5 rows with left arm
Rows with 50# dumbbell
50ft double dumbbell (50#) overhead carry for handstand walking. 

45# kettlebell for the rows
50’ HSW
6 rounds + 8 rows (finished the 7th round after the time cap.) 

CFWUx2
2r

4+31@12kg and wall walks. Started with cast wall walks and managed 3 + 2 regular wall walks rounds 1 and 2 but only 2 + 3 rounds 3 and 4. Thought that 12kg was a bit light until I got on the wall. Humbling to say the least.

5 rounds plus 7 rows 
subbed 5 wall walks for each 50 ft. walk

3 feet short of 4 complete rounds rx. Failed to move faster in earlier rounds because of being out of breath. Failed to finish round 4 due to muscular stamina/coordination loss.

184/41/69”

5 rounds rx’d

2 rds plus 12 feet
55# DB

Subbed 5 wall walks. 3 rounds + 2 wall walks

Scaled
15 min AMRAP
15 Dumbell Row Left  35lbs
15 Dumbell Row Right  35lbs
10mt Handstand Walk
5 Rounds + 30 reps

Lucas:  25# dbell rows + alternating (8x180 degree HS box walks or 5 wall walks) - 3 rds. exactly
Me: 45# dbell rows + alternating (5 wall walks or 8x180 degree HS box walks) - Got to 2nd rep of wall walks in rd 3...should've scaled

subbed 40# cat litter for dumbbell, and 30 push-ups for walk

3 rounds

4 rounds
Kettlebell 24kg for row 
5 wall walk 

scaled to hand stand holds with 50 alternating hand "lifts" - 7 rds

The GRIT adaptive teleclasses are hitting this one today. 

The dumbbell rows will be pretty straightforward, but the handstand walks will be where we dig in and get creative. 

AMRAP 15 min
15 dumbbell rows, right arm
15 dumbbell rows, left arm
50' handstand walk, crawl, or wheelie / 5 wall walks / 50 plank (or seated plank) shoulder taps 

The plank and seated plank shoulder taps will be the most popular. We've been doing a lot more of those lately, and they are always "effective". I have just one or two athletes who might wall walk or bear crawl. I'm hoping some of my seated athletes can find some space to crawl safely - clearing enough room at home and laying down adequate padding is the biggest hurdle for that. Just a couple people have the wheelie skills to use that, if they can find space. 

Either way, the stimulus will be met! I probably should have warned them not to wear tight sleeves today....

M/34/6'/175#

4 + 35 RX

Completed this today, subbing hand release pushups (15) for the handstand walk.
4 Rounds 30 reps

3+30 - Rx

As rx'd, 5 rounds + rows.

HS walking not great but improved during WOD.  Should have done more in warmup.  Broke rows 10-5.  Feel a little beat up by this cycle.

47m/5'10"/180

3 rds + 30 rows
subbed w/5 cast wall walks

4 rds + 30 reps + 9ft

excelente hice con kettlebell de 24kg, complete 3@

3 rounds + 30 reps
1.5 pood kettlebell

33 / M / 5'9" / 137lbs
 
25lb dumbbell rows x15L, 15R
Handstand hold 15s
25lb dumbbells overhead walk 50ft
Handstand hold 15s

2 rounds + 15 + 8

50lb DB
Subbed Bear crawls for handstand walk

7 rounds

5 rdrs + 3 reps
Scaled/subbed to 15 DB rows left arm & 15 DB Rows right arm, both with 14kg (30lbs) DB / 50 elevated plank shoulder taps
M / 41yo / 176cm / 70kg

AMRAP 15´
Rx 4 rounds + 30reps + 5m
dumbbell rows 14kg

15 min AMRAP: 7rds + 30 reps

15 R KB row 35lbs
15 L KB row 
5 Attempts on 50 ft HS walk
had a lot of fun practicing the HS walk

3 rds, +15 +15 +15' using a 60# kb.  I haven't been upside down in quite a while and it showed!

Scaled to:
35# dumbell
36’ HS walk
4 rounds +15+15+24’

Rx
3 round + 30 reps + 25' handstand walk

Rx’ed 
= 6 rounds + 70 (15/15/40ft) 

Sc 5 handstand wall walks, 50# KB

4 rounds + 15/15/1
171 total reps

6+ 7 on each arm at the very end
modified to a 15-30 sec freestanding HS - no movement. 
50 lb dumbbell 

Complete as many rounds as possible in 15 minutes of:
15 dumbbell rows, left arm
15 dumbbell rows, right arm
26 shoulder taps
♂ 35-lb. DB 
3 rounds + 30 dumbbell rows

M/45/6'2"/185#

Rx'd 
5 rds + 30

15 Rows with 50lbs DB
 50 Handstand back n forths

5+30

2 rounds + 5 feet Rx

Scaled w/ 40lb dumbbells, 60 second handstand hold: 

4 rounds + 30 second hold 

In: 15 minute run
Out: 15 minute run, Yoga (20min.)

did the amrap with a kb 24kg. Did 30 total rows per round, in alternatig sets of five, 3 per arm, then handstand walk 15m broken in 3 rounds of 3m plus 2 m.
Completed 3 rounds and 15 row in this fashion. Good workout. 

22kg db
5 cast wall walk instead of Hs walk
4rds + 22 reps

6 rounds with 50lb dumbbell

15 rows left
15 rows right
:25 handstand hold 

5 + 30 Rx
Nice WOD
m/51/5'11"/200#

4+30 Rx

5 rounds plus 30 DB rows
50 lb DB
Marked HS walks out in 12.5' x 4

4+15+6. Finished out round 5 at 17:00. 
Rows rxd, did 15 DB HPS each arm for hand stand walk. 

2 rounds + 30 reps Rx. Stonework and slight incline made the handstand walks way more challenging than I thought!

5 rounds Rx

55lb db
handstands on wall (20 hand releases)

5 rounds

6 Rds + 30 Rows

AMRAP 15mins
15 DB Rows, left arm Rx (35#)
15 DB Rows, right arm Rx (35#)
Handstand Holds with 50 rocking back & forth  sways ( started as shoulder taps)

First time here!
11 rounds
15# DB
plank alternating shoulder taps, 15 each side.
Felt this one in the abs

15 dumbbell rows, left arm
15 dumbbell rows, right arm
50-ft. handstand walk
♀ 35-lb. DB

Mods..... Used gallon water jug for DB and handstand holds against the wall/pushing off for 15 sec rounds 1-5, 10 sec rounds 6-11 (for some weird reason, I felt a lot of pressure around my midsection holding the handstands)

11 rounds, 23 reps

DB Rows RX
5 x stable handstand to 4' walk

4 rounds + 30 + 3

15x DB rows, each arm, DBs 41lbs
50 Wall-facing shoulder taps

3 rounds + DB rows + 34 shoulder taps

Wow, I sincerely thought I on pace for 5+ rounds of this. Then the bell rang. Guess not!

option 3 
4+32

6 rounds
With a 35# kb, all single arm rows unbroken and unsupported (i.e. no bench)
r1 5 wall walks
r2 25 wall facing body sways, rocking side to side
r3-6 25 wall facing hand lifts

55 YOM 5’6” 212

Scaled 
15 min AMRAP


15 dumbbell rows, X 35lb DB left arm
15 dumbbell rows, X 35lb DB right arm
25 Wall Facing handstand Shoulder Touches

5 Rounds Plus 30 Reps

30lb dumbbell row
Accumulate :30 handstand hold

7 rounds, all rows and 19 seconds

This is a cool pairing. I expect higher scores to be 6-7+ rounds while a great goal is for all athletes to achieve 5+ rounds. Here are some scaling thoughts:

Single-arm dumbbell row: I expect the volume of reps that will be accumulated will be relatively high at this moderate load. As far as scaling goes, I will have my athletes reduce the load to allow for 2-3 rounds to be completed unbroken. For those where the volume is too demanding I will reduce the reps per round. 

Handstand walk- The volume of handstand walking is reasonable and but the skill demand of this movement is high. The dumbbell rows will also make this movement more difficult. Many of my athletes will need to modify the movement to maintain consistency. For athletes that have the capacity to handstand walk, but cannot achieve consistent 15ft efforts, I will likely have them reduce the distance or limit them to 5-6 attempts each round. Other options I will provide today are: handstand shoulder taps, “around the worlds” on a box, and plank shoulder taps. I will assign reps/distance on an individual basis that will allow for successful completion in 1-2 sets. 

Minimal Equipment Options: Consider the following options if you are limited on equipment.

Single-arm dumbbell row: This can actually be pretty easy to perform with a loaded backpack. The bedsheet body row exercise that was on the crossfittraining instagram page a few days ago is a great option and can even be performed with one arm if grip strength and safety allows. 

Handstand Walk: Even if you can handstand walk, this may be a little unsafe in the living room or garage! The scaling options mentioned above can work as options here as well. 

Here is a possible workout option:
AMRAP 15 minutes of
8/8 Single arm bedsheet body rows or 15 bedsheet body rows (normal)
20-25 Handstand shoulder taps. 

35lb DB
50 shoulder taps for the handstand walk

5+36

OPTION 3 - with 35lb. DB
5 RDS + 23 

50lb db + 5 x wall walks:  4 rds

Modified to
DB rows rx with 50# db
HS hold position--25 rock side to side with goal of hand release
4 rnds plus 30 rows/14 side to side.
For my notes:  Some hand release in first 2 rnds, but not really much in later rnds.  Tried to focus on the side to side motion
m/50/175

Well that hurt real quick🙁 shoulders still dead from Wednesday workout which I did yesterday. Pushed thru though.

20lb dumbells
10 puke wall outs

6 rounds

Overall happy with result.

RX:6R+19.
https://youtu.be/ARiIOX1hNJU

50 shoulder taps instead of HS walks
24kg kettlebell rows
4rounds+30 rows
43/1.78m/77kg

Kinda did this today (Thursday) instead of tomorrow (Friday)...oops. Oh well. Got 4+30...HS walks got to me. 

▶ INTENDED STIMULUS
.
Fun complete! This is one of those that get super sweaty when you really don't expect them. The rows are light but the number of reps is considerable, so this will create a lot of local fatigue in the muscles around the shoulder blade. Those are the same muscles that will be maximally loaded on the handstand walk. Hence, this is a stamina workout. However, this still should have an aerobic flavor to it. You should aim your scaling so that you are closer to the five rounds or above than to two rounds or below. If you cannot walk on your hands consistently for 12 feet or more, scale the skill today. Spend 15 minutes before this workout practicing handstand walking when your heart rate is low, and you can give it your full attention and effort. Once you get to this workout, choose a modification that will allow you to work your stamina, not the skill. For the rows, switch the approach. It is easy to pull that dumbbell like if you were turning on a lawnmower made in the 80's. Treat those row as if they were a gymnastic movement, focus on grace and form, your lats will get so much bigger if you do this. This is a really fun workout and a productive one. Lift like a gymnast, with grace!

NOTE ON HANDSTAND WALK SCALING: in the previous workouts with handstand walking, we have given different options on modifications for this movement (check here, and here). Today the option is wall walks. This complements nicely with the previous two options and also allows the guys with limited space to work on their skill. 

AT HOME VARIATION: 25 Backpack Rows as Heavy as Possible, 7 cast wall-walks

▶ OPTION 1
Complete as many rounds as possible in 15 minutes of:
15 dumbbell rows, left arm
15 dumbbell rows, right arm
35-ft. handstand walk
♀ 25-lb. DB ♂ 35-lb. DB

▶ OPTION 2
Complete as many rounds as possible in 15 minutes of:
15 dumbbell rows, left arm
15 dumbbell rows, right arm
5 cast wall-walks
♀ 20-lb. DB ♂ 30-lb. DB

▶ OPTION 3
Complete as many rounds as possible in 15 minutes of:
15 dumbbell rows, left arm
15 dumbbell rows, right arm
5 wall-walks
♀ 15-lb. DB ♂ 25-lb. DB

▶ WOD'S YOUTUBE PLAYLIST (Includes relevant videos for this workout)

Globo/home scale:  If you do not have dumbbells, sub with similar weight kettlebell, or use an odd object like a backpack, duffel bag, sandbag, heavy band rows,  or do inverted rows on a railing or with rings, dip bars, or a bar in a rack if that's what you have.  For hs walk, you can divide it up as needed for space considerations (5 or 10 feet segments) or sub 5 wall walks, 20 shoulder taps in handstand on wall,  5 piked rotations around a box,  or 100 feet of bear crawls per round. 

Champions Club Scaling Notes

RANT
For some reason that is hard to quantify, I always default to one-arm ring rows instead of one-arm dumbbell rows. When we do these, it's good to stay in a position of global extension with your butt and belly clenched tight. You will feel your abs and butt fatigue from these; you butt's main job will be to stop your lower back from going into overextension, and your abs main job will be to resist the rotation that happens when we are loaded on just one side.

MAIN DECISION
Am I skilled enough to do this as rx'd or do I need to treat this like a practice day?

NEW TO CROSSFIT SCALE
Complete as many rounds as possible in 15 minutes of:
5 pull-ups
:25 handstand hold

WHAT ABOUT THE MOVEMENTS
Pulling - unilateral loading (one-arm), open circuit, midrange
Pushing - overhead, unilateral loading, locomotion

WHAT ABOUT THE REPS
Since the thing only lasts 15 minutes, then I'd assume that the reps aren't supposed to be broken up all that much.

LEARN TO COOK
If you want to keep the intensity high, you can lower the reps (maybe switch to one-arm ring row instead of dumbbell row) and figure out some kind of upside-down modification that takes about a minute at the most. If you want to stay true to the movements, just extend it out to like 25 minutes and go For Quality

I DON'T WANT TO COOK, JUST GIVE ME FOOD
For Quality
AMRAP in 25 minutes of:
2:00 one-arm dumbbell ring row practice
3:00 handstand walk practice

GENERAL FEAR LEVEL: 3

GENERAL WARM-UP
AMRAP 10:
50-ft shuttle run (down and back 25-ft)
25-ft bear crawl
25-ft reverse bear crawl
20 plate rows
30-second kick-up practice
10 dumbbell goblet good mornings
30-second kick-up practice

SPECIFIC WARM-UP

Dumbbell row + practice
Perform 3 sets of 8 dumbbell rows, per side, increasing in weight each set.

2-minutes of handstand walk practice

1 round of:
5 dumbbell rows, right arm
5 dumbbell rows, left arm
10-ft handstand walk

AT HOME EVERSION

AMRAP 15:
20 reverse fly with water bottles
5 wall-walks