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Monday

230313

Workout of the Day

46

Complete as many rounds as possible in 10 minutes:
5 L pull-ups
25-ft handstand walk

Post rounds completed to comments.


Scaling:
Two relatively high-skill movements today. If you are unable to perform an L pull-up, choose a modification that will challenge your pulling and core strength. If you are unable to walk on your hands, spend this portion of the workout practicing an inverted movement, such as a wall walk.

Comments on 230313

52 Comments

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Josh Kirch
October 12th, 2024 at 9:07 pm
Commented on: 230313

5 rounds + 1 rep RX

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Clint Michael
October 17th, 2023 at 11:34 am
Commented on: 230313

6 rounds plus 4 reps

Subbed three wall walks for each HS walk.

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Jeffrey Howard
May 3rd, 2023 at 5:11 pm
Commented on: 230313

M/27/5'8"/175lb

CrossFit AFK


6+2 - Rx (This was a Saturday wod at the gym, half the class doing handstand walks or wall-walks, pretty fun upper body grind.)

(edited)
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Michał Saiyan Smuszkiewicz
April 5th, 2023 at 4:22 pm
Commented on: 230313

M/30y/185cm/90kg

5 rounds

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Jeff Chalfant
April 4th, 2023 at 1:53 am
Commented on: 230313

8 complete rounds as rx’d. Unbroken L pull-ups, 25’ HSW unbroken until the last 3 feet of round 8. No time for a warmup.

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Amedeo Alessio Cerea
March 27th, 2023 at 7:48 am
Commented on: 230313

Amrap 10’

5 L-Pull-Up

5 HSPU

7+6

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Nate Gordon
March 26th, 2023 at 9:41 pm
Commented on: 230313

Scaled to 25 shoulder taps

8+5reps

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Manchild Manchild
March 24th, 2023 at 8:33 pm
Commented on: 230313

subbed 3 wall walks for handstand walk


4 rounds + 3 L pull-ups

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Christian Butcher
March 21st, 2023 at 2:37 pm
Commented on: 230313

9+1 L-Pullup RX

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Tom Cuff
March 16th, 2023 at 8:57 pm
Commented on: 230313

4 rounds + 6 pull ups and 20 ft HS walk. Scaled


6 L sit pull ups

25ft HS walk

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Luis Oliveira
March 15th, 2023 at 8:19 pm
Commented on: 230313

6 rounds + 2 pull-ups


https://youtu.be/BSG0lBrFRvw

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Chris Meldrum
March 15th, 2023 at 6:21 pm
Commented on: 230313

As rx'd, 6 rounds + 3 L pull-ups.


Not as physically or mentally demanding as most WODs.  L pull-ups were unbroken except for two rounds where I did 2 sets.  HS walks were trash today.  Felt like a lot of

interference between these movements – I could not move well in an arched position and kept having to come down from the handstand.  Oh well, good practice anyway.


50m/5'10"/180

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Coastie Nick
March 15th, 2023 at 3:20 pm
Commented on: 230313

Rx’d : 6 rds + 5 reps

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Ralph Keeley
March 15th, 2023 at 4:51 am
Commented on: 230313

M/37/6’/176#


Scaled to 15’ handstand walk

7+5’


Deo gratias

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Shane Ceraul
March 14th, 2023 at 12:45 pm
Commented on: 230313

As Rx 7+5


M/48/165

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Romain DELOUCHE
March 14th, 2023 at 10:54 am
Commented on: 230313

14 rounds + 4 L-PU (Rx)

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Guillaume Jarlier
March 14th, 2023 at 10:54 am
Commented on: 230313

RX


8 Rounds+ 2 L Pull Ups

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Brian Louchis
March 14th, 2023 at 5:05 am
Commented on: 230313

No HS walking

6 rounds

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Alex Piatek
March 14th, 2023 at 12:48 am
Commented on: 230313

5 rounds modified

5 l chinups

25 sec handstand hold



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Lincoln Kerger
March 14th, 2023 at 12:31 am
Commented on: 230313

Did sets of 5 L Pull-ups in between trying to find different shoulder stability work that didn't aggravate my left elbow too much - shoulder taps from plank, :30 or less of HS hold (heels barely touching wall), plank-to-pike movement with feet on wall, etc. HS walks were definitely not happening. Didn't count rounds of pull-ups but it had to be more than 6-7 - did a lot of pull-ups.


Good work today everyone!

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James Gentile
March 13th, 2023 at 11:53 pm
Commented on: 230313

No good options at the Y for wall walks or HS walking area (mine have a lot of failures). Just did KB shoulder presses with 35 lbs or 45lbs (only two rounds with the heavier ones). L sit pull-ups rxd.


8 or 9 rounds. Just kind of used it as a warmup.

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Julián Bonilla
March 13th, 2023 at 11:26 pm
Commented on: 230313

6 Rounds Rx

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David Cruz
March 13th, 2023 at 11:18 pm
Commented on: 230313

M/38/5'9"/193


11 Rds RX

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Antonio Alves
March 13th, 2023 at 10:08 pm
Commented on: 230313

Modified:

--


5 1-minute rounds of:


Inverted rows (15+18+19+18+18)

Walking holding two dumbbells overhead @ 2x 12,5 kg (15 meters throughout)

Toes-to-dumbells (14+17+17+17+19)

Max time Foot Supported L-sit on floor (:50 :52 :45 :38 :32)

--

Peace.

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Christian Simpson
March 13th, 2023 at 8:41 pm
Commented on: 230313

SC to 25 🧱-facing sh taps...5 rounds

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Jon Wilson
March 13th, 2023 at 8:13 pm
Commented on: 230313

Handstand hold on wall (25 alternating hand lifts each round)


4 + 7 hand lifts

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Steve Day
March 13th, 2023 at 7:11 pm
Commented on: 230313

scaled:

did more of a practice day - 6 rounds of 5 Lsit pull-ups mixed with inverted work.

did HS walks, HS holds, HS push-ups.

Untimed

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John Clarke
March 13th, 2023 at 5:57 pm
Commented on: 230313

Strength scale:


Max tuck sit hold

2 strict pullups, 30lb dumbbell


Lost count - 8/9 rounds

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Az Native
March 13th, 2023 at 4:37 pm
Commented on: 230313

7+1, head all stuffed up so can’t invert. Subbed 60lb DB waiter walk 50ft each arm for HS walk.

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Daniel Steinemann
March 13th, 2023 at 4:10 pm
Commented on: 230313

9rds 2reps

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Kobe Breazeale
March 13th, 2023 at 4:07 pm
Commented on: 230313

5 L pull-ups

20 pike shoulder taps


5 rounds. L pull-ups weren’t the best form but were done

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Sam K
March 13th, 2023 at 3:07 pm
Commented on: 230313

Rx

Tweaked something on the 5 HS walk so spent the remaining time on L-pull ups(got 20 more). HS walks were slow to begin, only a couple feet at a time.

Almost 5 rounds + 20 LPUs

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Chris Sinagoga
March 13th, 2023 at 2:38 pm
Commented on: 230313

Champions Club Scaling Notes


RANT

Nothing to rant about


WORKOUT THEMES

Gymnastics and gymnastics, Pulling from the shoulders, pulling from the hips, overhead, falling


SHORT MEDIUM LONG


LIGHT


MEDIUM x


HEAVY


STRENGTH SCALE

AMRAP in 12 minutes of:

1 max L-sit hold

2 strict pull-ups

*practice handstands during the warmup


STAMINA SCALE

5 rounds of:

1:00 L-pull-ups

1:00 handstand hold


BALANCE SCALE

Set a clock for 20 minutes and practice L pull-ups and handstand walk

*on the pull-ups, don't allow yourself to sway at the bottom on the way down

**on handstands feel just a bit out of control on the walk, like you're falling. Same as running


MY STUFF

Did this with Ricky Rep hs walks, kind of dodging between the rugrats after the Babies session. Didn't count rounds.


GENERAL FEAR LEVEL: 6

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Mike Andridge
March 13th, 2023 at 5:52 pm

*on the pull-ups, don't allow yourself to sway at the bottom on the way down

This is exactly what I worked on this morning!

Did a bunch of sets of 2--couldn't string together 3 without some sway or legs below parallel.

It was still a good workout.


Million dollar question Chris---who ya picking for the tournament? Though I know you're not really happy right now:)

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Chris Sinagoga
March 14th, 2023 at 4:47 pm

Man, late on getting back to this. In the football world I'm purely a fan, so I'm way more irrational/superficial about who I root for. For basketball, a lot of kids that go through the AAU program I coach with are playing at major colleges, who I root for whatever teams they're on. This year it's Michigan State, Northwestern, Illinois, and Miami.

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Jonathan Elmore
March 13th, 2023 at 1:46 pm
Commented on: 230313

8 rounds Did #50 DBs OH walks 60’

For fun #30 OH walk 600m


Afternoon Did 5 rounds 100’ farmer carry #190 and 100’ #53 KB single arm OH walks and played catch with kids

(edited)
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Charles Meyers
March 13th, 2023 at 1:44 pm
Commented on: 230313

Complete as many rounds as possible in 10 minutes:

Banded strict pull-ups

handstand walk to 48" box

5-rds

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Jonathan Elmore
March 13th, 2023 at 1:48 pm

I am curious what is “handstand walk to 48" box”? I’m always looking for new ideas.

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Michael Arko
March 13th, 2023 at 1:35 pm
Commented on: 230313

Subbed 25 wall-facing shoulder taps

8 rounds + 5 L pull-ups = 245 reps

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Mike Andridge
March 13th, 2023 at 12:36 pm
Commented on: 230313

Spent time working on perfect L-sit ring pull ups

bailed on the HS stuff.

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Matthew Letarte
March 13th, 2023 at 10:58 am
Commented on: 230313

10min AMRAP

2 L-Sit Pull-ups

1 free handstand hold

1 wall walk


8 rounds

Focus on perfect form and handstand balance/movement while fatigued.

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Dave Breslin
March 13th, 2023 at 10:28 am
Commented on: 230313

11 rounds..

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Jonathan Elmore
March 13th, 2023 at 1:49 pm

Nice!

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Tom Cuff
March 16th, 2023 at 8:57 pm

DUDE well done

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Samuele Marcora
March 13th, 2023 at 7:26 am
Commented on: Pull-Up Variations

Nice overview

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Steven Thunander
March 13th, 2023 at 3:46 am
Commented on: 230313

Globo wod: handstand walk alternatives include 3 wall walks, 50 feet of holding two dumbbells held overhead at 60-75 percent of your bodyweight total, or a 30 second static hold of the dumbbells held in lockout overhead for 30 seconds. L sit pullups as rxed.

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Samuele Marcora
March 13th, 2023 at 7:31 am

Great suggestions Steven

(edited)
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lewis wakefield
April 1st, 2022 at 5:44 pm
Commented on: Handstand Walk Progression With Austin Malleolo

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Matthieu Dubreucq
August 1st, 2020 at 1:07 am
Commented on: Pull-Up Variations

Still got it Boz!

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Nathan Jenkins
July 31st, 2020 at 9:20 am
Commented on: Pull-Up Variations

Explosive switch grip pull ups in the 2021 Open? Thanks for the heads up, at least I have some time to practice!

(edited)
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Matthew Swift
July 31st, 2020 at 12:41 am
Commented on: Pull-Up Variations

Very cool demo Boz!!

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Chris Sinagoga
July 31st, 2020 at 12:18 am
Commented on: Pull-Up Variations

Boz you are a true G!

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