16.34 RX'd

0.5Miles (5:00)

5Rds

PullUps 29 (7,7,6,4,5)

Dips 42 (9,9,8,8,5+3)

KBSwings 44lbs 40 (8,8,8,8,8)

0.5Miles (5:00)

Scaled to dips and PullUps since I have nowhere near a muscleup or handstand. PullUps and Dips were about a 70% Max set. PullUps quickly hit failure after 3 sets. Dips were a pec strugglle. The last set of dips, I noticed my right arm was doing all the work, and I probably need to pay more attention to using both sides of my equally.

KB was not too heavy and did not blowup back at all, probably could of grabbed the next heavy or next heavier KB.

Did the whole workout with minimal rest, circuit style, with a tempo run pace. (10:00) mile is about my 10K pace, but is my standard tempo pace. Really did not want to workout after work today, probably under sleep rested by going back to night schedule. Glad I just moved today, glad I did PullUps, dips, and a little core warmup and CoolDown, and more than glad I logged to 2miles today, with 1 uptempo mile.

Rx

13:53

Scaled to

800 metres run

5 rounds of:

3 strict chest to bar pull ups

2 weighted bar dips (10 kg db)

4 half wall facing handstand pushups

8 kettlebell swings (25 kg db)

800 metres run

Time: 25:51

Intermediate scale = 16:01

1.5 pood KB

Bar muscle ups bgym

strict muscle ups

14:20

13:15

scaled to 1.5 pood KB

5:00 min C2, CFWU

800m Treadmill x 2

3 PUps

6 push ups

9 KBs, 36#

21:10

M/61/190

Rx 10:36

28:03

as prescribed, but with 10 rounds

bunch of subs and scales:

scaled ring dips to x2 strict chest to bar + x2 strict ring dip. HSPU ROM was to 1" from mat. KB swings with 1.5 pood. 900 m run.

16:41 w/ a 30s facetime attempt from my son in the middle.

Scaled to:

400M run

Then,

5 rounds of:

2 power monkey ring muscle up

4 BD press (35’s)

8 KB swing (43#)

400 M Run

17:12

Modified, untimed:

--

Run 2.5 km

Then, 5 rounds of:

7 inverted rows

7 bench dips

5 strict DB presses @ 2x 15,5 kg

16 DB swings @ 15,5 kg

--

Peace.

20:10 scaled

800m run

then 5 rds

2 assisted strict ring MU

4 assisted strict HDST-PU

8 AKBS 24kg

then,

800m run.

For time:

Run 800 meters

Then, 5 rounds of:

   2 strict ring muscle-ups

   4 strict handstand push-ups

   8 kettlebell swings

Then, run 800 meters

Total time 18:03”

14:57 scaled

run route is about 600m

2 seated muscle ups

4 HSPU feet on box

8 KBS as prescribed

19:26 with first run as the warmup (4:30)

unbroken on everything/strict muscleups from seated at full extension. Fun WoD

44/180lb/176cm

13:33 Rx @ 102°F

12:46

800m Run

5rds:

2 Ring MU

4 HSPU

8 KBS (53lbs)

800m Run

GWU: 100m Jog

KB Complex: DL/Windmills/Russian Swing/Goblet/Full Swing/Crab Walk

SPWU: MU Prog.

HSPU Prog

Did 21-15-9:

20# WBS

Pull-ups

95# Thrusters

24" Box Jumps

55# KBS

16:05

Beginner Option:

For time:

Run 400 meters

Then, 5 rounds of:

   2 ring rows

   4 push-ups

   8 kettlebell swings (44#)

Then, run 400 meters

10:34

800m

5 rds

2 strict pull ups

2 strict dips

3 1.5 pood 2x strict press

8 1.5 kb swings

800m

12:41

23:10

2x35 lb DBs

INT 17 mn 29

baby RMU

strict HSPU

KB swing 20 kgs

run avec dénivelé sur route

🥵🔥🏋️‍♀️💪🏻

36 / M / 5'9" / 140lbs

Run 400 meters

Then, 5 rounds of:

2 assisted ring muscle-ups

4 shoulder presses, 25lb dumbbells

8 dumbbell swings, 25lb dumbbell

Then, run 400 meters

13:50

It took me a total of 23:49 to complete this WOD

For Time

800m Run

-then

5 Rounds

6 Pull Ups

6 Ring Dips

4 HSPU (w/ box off feet)

8 KB Swings @1pd

-then

800m Run

28:32

7/18/23

M/54/223.5 lbs For time:

Run 800 meters

Then, 5 rounds of: 17:45 including runs 

   2 chest to bar 

   4 pike hand stand push-ups 

   8 kettlebell swings 62 lbs. 

Then, run 800 meters

800m run

5 rounds:

2 TRX rows

4 Seated DB Shoulder Press - 90lbs

8 KB Swings - 53lbs

800m run

18:05

Scaled

Ran 800m

5 rounds of:

2 ring rows

4 dips

8 KB swings (25 lb)

Run 800m

Time: 17:53

As Rx’d 12:49

19:56 Rx

Beginner: 11:18 w/ pull-ups & 36lb kb. 1k run 5:19

first workout back from vacation and I could feel the pull of every bad food choice leaving my body in the form of co2 and sweat.

23:26

rx except for rings. I have rings but with 8ft ceilings I don’t have the height for muscle ups. Subbed 6 strict pull ups. Good job everyone.

Run 800 meters

Then, 5 rounds of:

2 Low Ring Muscleups Progressions

4 Strict Handstand Pushups

8 Kettlebell Swings 53 lb

Then, run 800 meters

I completed the WON in 18:53 minutes.

https://youtu.be/t6JizLXalbg

Hotel gym, sub

800m run

- 5rounds of -

5x close-grip, strict, chest-to-bar L pull-ups

4x strict HSPU to rolled up towel (5”?)

8x 35lb KB (biggest here)

800m run

15:53

Scaled to

800m run

5 rounds

6 strict pull-ups

16 strict push-ups

8 KB swings (2 pood)

800m run

19:37

Not great today. Elbows and wrist weren’t going to handle HSPU or dips, so went the push-ups. Should have scaled the KB to 1.5 - back was pretty tight before, during, and after this morning.

23:56

in: 800mts run

5 rounds

4 Progression ring muscle up

6 Double DB Sit press 40#

12 Kb Swing 20kg

out: 800mts run

Subbed strict Bar MUs:

17:52

800m run

5 rounds:

3 strict pull ups

8 dips

8 plate swings #45

800m run

20:40

M/39/72”/168

17:08 - Kipping ring muscle ups, (2) 35 lb DBs for KBS, everything else as rx

14:40

1 mi bike

5 rounds: 6 pull-ups, 6 bar dips, 8 pike push-ups, 12 kb swings (46#)

1 mi bike

11:12RX video on my YouTube page their might be some strict MU that people might say my knees bent some but otherwise good workout

scaled:

5 strict pull-ups/4x 55lb dbs strict press/1.5 pood KB American swings

15:51

20:19 with subs:

1000m rows for runs

6/6 strict C2B pull-up/ring dip for MU’s

1.5pd KB

105 out. Yuck.

For work, subbed five rounds of:

- 3 burpees

- 6 strict HSPU

- 12 kettlebell swings, 1.5 pood

As modified, 16:36.

At son’s family orientation out in Boone.  Did at Airbnb cabin where we are staying, so minimal equipment.  Runs had some hills in them, might have been a shade over 800m.

They took around 4:30 each.  Work unbroken, but felt pretty gassed and had to rest between some movements. Will hit this one as rx'd later.

50m/5'10"/185

1000m loop, two 20 Kg dumbbell hand power snatch instead on KB swings and strict HSPU

17.10

Scaled/subbed to

800m row

5 rounds of

6 pull-ups

6 ring dips

6 shoulder presses, 25 and 22# DBs

8 kb swings, 53#

800m row

about 20:30

rows 3:40 and 3:43, 46 cals each

60/5’8”/159

M/31/200

My garage gym is my “box” so unfortunately my space is limited so no muscle ups for me unfortunately. Had to sub in pull-ups and dips for muscle ups. So here was my WOD:

For Time

800 M Row

5 Rounds

2 Strict Pull-ups —-> 2 Dips

4 Handstand Push-ups

8 KB Swings (35 lbs… heaviest KB I have)

800 M Row

Total Time —-> 10:10

3 strict pull-ups

3 TRX strict dips

3 kipping hspu

8 KB swings @ 16 Kg (1 pood)

18:10

7:00am start

Almost Rx

Runs on treadmill at 1°, across gym from other movements

2 kipping bar MUs, 4x strict HSPU, KBSs @72lbs

15:30

Son(15)

Same runs, 2 strict pullups + 2 strict dips, 2x strict HSPU, KBSs @53lbs

22:50

Scaled 6 ring PU / 6 dips for MU, partial abmat HSPU

16:18

Note self used Xero shoes, felt good

Scaled to

800 m run

5 rnds

2 mu seated on thin band

4 hspu strict

8 rkbs 70#

800m run

21:48

m/53/175

As someone who should know better---the 4 strict hspu felt good in warm ups--let my ego get in the way

Had to break 3-1 in rnd 1 and 2's in rnds 2-5. Should have used an abmat for the wod.

Beginner Option:

For time:

Run 400 meters

Then, 5 rounds of:

   2 ring rows

   4 assisted push-ups

   8 kettlebell swings

Then, run 400 meters

26-lb kettlebell

14:39

beautifull execution. Congratulations!

800m run

5 rounds:

4 strict pull-up

6 DB shoulder press, 30lb DBs

8 Russian KB swings, 53lbs;

800m run

12:32

4 strict c2b pull ups+ring dips

4 strict hspu

8 kb swings

25:29

Intermediate, 15:09

21:35 with 1k rows, otherwise rx

Globo wod: If you don't have rings today sub strict bar muscleups or 3/1 strict chest to bar pullups and TRX/weighted strict bar dips. If your globo doesn't allow HSPU sub heavy dumbbell strict presses at 60-75 percent of your bodyweight total combined weight of the dumbbells. For kettlebell swings sub dumbbell swings 50/75lb dumbbell, holding the dumbbell between your hands and swinging it. For runs, you can sub 1k row or 55 calories assault or echo bike. If you are using a conventional treadmill use a slight incline.

Champions Club Scaling Notes

RANT

Nothing to rant about

WORKOUT THEMES

Monostructural, gymnastics, weightlifting. A little twist on a benchmark workout (Nate). Using endurance to test our pulling, pushing, and jumping strength.

SHORT MEDIUM LONG

LIGHT

MEDIUM

x

HEAVY

COORDINATION SCALE

AMRAP in 20 minutes of:

Run 200 meters

10 kettlebell swings

5 kicks to handstand (balance as best as you can)

STAMINA SCALE

Mush everything together into 1 round, do the run last (and kb swing probably second-to-last)

ENDURANCE SCALE

Do the triplet for quality as a warmup then do a 1-mile time trial

MY STUFF

800 run in 3:13, then 5 rounds of the triplet for quality (wall-facing hspu, mix of scaled and strict muscle-ups), then another 800 in 2:38

GENERAL FEAR LEVEL: 7

That looks effortless. Wow.