CFWUx2 2hspu

14:54

Row (not biking weather)

Intermediate

Assault bike 21-15-9-6

Kipping HSPU 15-9-6-3 (to 2 mats on first 15 reps 1 mat on others)

M/36/180/70

subbed:

•1-2-3-4 wall walks. 1 min rests

•5-5-5 strict hspu

•build to a heavy 6 rep bench press, 180lb

•bench press max reps @160=7-8, 145x6-8

-bad counting!

•50 body rows afsap on low bar (30-12-8)

•chest, bicep, and forearm stretches

Intermediate, and subbed 100m run for 3 calories

18:00

M/27/5'8"/170lb

CrossFit AFK

7:16 - Rx (Kipping HSPU, 7-7-7, 5-5-5, 5-4, 6 for all sets, focused on not falling off the wall. Held about 65rpm on bike.)

17:08 strict HSPUs, subbed rower 28-20-12-8 cals. Had the bad idea to do a heavy strict press set (138x5) before the wod that absolutely crushed my shoulders, last time I did 50 HSPUs in 10min

Intermediate Option:

For time:

21-15-9-6 reps of:

Bike calories

15-9-6-3 reps of:

Handstand push-ups (knees on 30” box)

8:23.03

As rx’d, 7:11.

Strict HSPU, and Rogue Echo bike.  Maiden voyage on the new bike, I like the feel of it.  Maybe went out a bit hot, had to break HSPU more than I had planned.  10-6-5 / 6-5-4 /

5-4 / 4-2.

49m/5'10"/180

7:02 on assault bike, rx

M/53/175/5'11"

21-15-9-6 reps for time of:

Row calories

Handstand push-ups strict w Abmat under head

8:51

Sub'ed bike for run - 400/300/200/100 m

9:45

6:42

15-12-9-6

calorie assault bike

push ups

10:30

21,15,9,6

Max hspu/ push up

4.36

Used Airbike and push up scale

M/37/6'/180#

6:57 subbed row for bike

Deo gratias

9:28 rx

5:53

Row, DB push press (30lbs)

For time:

21-15-9-6

Bike calories (StairMaster Hiit bike)

15-9-6-3 reps of:

push-ups

7:18

8:22 Rx

m/42/195/5'7"

5:50 Strict on HSPU and used an Assault Bike, shoulders BLEW up

Intermediate 9:48

Rx

Tried for strict HSPUs, had some 1-foot kips then broke down to full kip for last 10. I know my air bike is way off but based on how long it was taking in the video and compared to the rower, figured it's about 300% off so divided calories by 3 to equate.

6:37

Son(15)

Same bike scheme

Strict feet elevated (30") pikes-15,9,6,3

7:26

YMCA workout. Intermediate ish, but went long on the echo bike cals.

bike calories: 21-15-12-9

strict hspu to folder hoody: 15-9-6-3

7:55

21 18 15 12 cal AB

15 12 9 6 HSPU

9.:09

Self Scale

21-15-9-6

Row cal, Concept2, drag 10

Pushups

9:05

1st day back from being sick for 12 days. Not bad, but my arms were definitely getting pumped

Rxd 9:20

Strict hspu

SC echo bike cal 21/15/9/6

Str HSPU to 2" mat 15/9/6/3

10:01...so close to sub 10!

8:06

21-15-9-6 cal Bike

15-12-9-6 HSPU (kipping)

21-15-9-6

Scaled Handstand Push-ups to Pike Hold Push-ups from Box

11:58

Scaled

21-15-9-6

bike erg

pushups

7:01

Modified:

--

For time:

42-30-18-12 mountain climbers

21-15-9-6 DB shoulder press @ 2x 12,5 kg

> 14'26''

--

Peace.

Scaled/subbed

Row calories (C2, drag 7) - 28-20-12-8

Pike PU (feet on 30" box) - 21-15-9-6

7:59

Used Steven T's row sub (thanks) and followed HQ's scaling notes for HSPU - modify to get "big sets with minimal rest". HSPU would have required smaller sets and more breaks, which would have diminished the stimulus I think. I practiced HSPU in the warm-up and after.

Subbed Rower cals for bike:

7:48

7:22 as Rx, but with some random bike that mimics assault style in a gym I'm visiting. Made it work, but calories were definitely slower to accumulate!

On Assault Bike

4:35

https://youtu.be/u9tVy_zJyE8

Bike on level 14

21 cals in 1:20, 4x HSPU+17x PU in 1:03

15 cals in 1:58, 1x HSPU+14x PU in 1:37

9 cals in 0:57, 0x HSPU+9x PU in 0:58

5 cals in 0:55, 0x HSPU+5x PU in 0:30

nice work Nuno, Alex, and Todd!! Fast AF!!

8:28 Rx

bike on C2

strict hspu with grip as narrow as possible and as close to the wall as possible.

Warm-up

15 min EMOM:

1 - 45s bike

2 - 45s DB thrusters (35x2)

3 - 45s AbMat Sit-ups

then,

2 sets of:

50 jumping jacks

10 burpees

Cool-down

Accumulate 2:00 Hanging L-sit

I’ve tried searching the web and can’t find the answer. What are the targets for the bike sets? 21-15-9-6 second sprints? I think minutes would be too much as I’ve read this entire work out should take 10-15 min unbroken. Or is it just common knowledge that I missed that there’s some calorie target for each of those sets?

cals-21-15-9-6

hspu-15-9-6-3

10:45

21-15-9-6 reps for time of:

kettlebell swings (62lb)

pike push-ups

6:20

don’t have a bike and can’t do handstand push-ups

M/48/6'2"/185#

Scaled/modified to 35# DxKB strict press/push press combo the rest as rx'd 11:24...

Needed to scale weight back on this one had too many breaks on the presses could only string together 3-4 at a time

21-15-9-6 reps of:

Row calories

Hand Release Push Ups

6:30

also did a 5x5 Bench Press @175# for the strength side

Stationary bike

strict hspu against the wall to folded towel

7:43

Did last week’s Open 13.2 workout. Results there.

9:55 ab mat

Don’t know what happen but I could barely do a handstand push-up today.

Subbed calorie rows, HSPU to abmat

10:42

Subbed rower

21-15-9-6

did regular PU

Scaled

21 15 9 6

Assault bike Cal

15 9 6 3

strict hspu

12:00

m/52/175

For time:

400-300-200-100m run (treadmill)

15-9-6-3 Strict handstand push-ups

9:45 - 3:36/2:50/2:09/1:10

Globo wod: note type of bike. If you are subbing a rower add 7-5-3-2 calories. Runs are 400-300-200-100 meters. Dumbbells sub dumbbell strict presses at 60-65% bodyweight total for HSPU.

Champions Club Scaling Notes

RANT

Nothing to rant about

WORKOUT THEMES

Gymnastics and monostructural. Using endurance to challenge our gymnastics strength/skill. Changing orientation, pushing (probably with skill), conditioning

SHORT MEDIUM LONG

LIGHT

x

MEDIUM

HEAVY

STRENGTH SCALE

For quality:

45 strict handstand push-ups

then bike 45 calories for time

STAMINA SCALE

Mush everything together into 1 round

COORDINATION SCALE

AMRAP in 15 minutes of:

Run 200 meters

2:00 handstand practice

MY STUFF

Did a test run on yesterday's team workout instead. I'll get to this one today

GENERAL FEAR LEVEL: 6

Intermediate Option:

For time:

21-15-9-6 reps of:

Bike calories

15-9-6-3 reps of:

Pike push-ups from box

11:25