35, 20, 41

Shuttle runs 29
Burpee pull-ups 35
Shuttle runs 28

Rx
36 shuttle Run
16 burpees Bar Muscle Ups 
32 shutle Run

Rx’d:  45 reps SR, 22 BBMUs, 34 reps SR

burpee chest to bar pullups
shuttle -31
bc2bpu-22
shuttle-32

Shuttle runs
burpee ring MU

42
18
48

total 106

M- 53/ 5'7 / 220day behind, but should be caught up now. 
M- 53/ 5'7 / 220
37 shuttles
30 burpee jumping pull-ups
29 Shuttles 
96 total reps

Intermediate - 44 / 31 / 41

Total reps = 116

m/39/241

Scaled: Burpee Pull Ups
28/20/23

Subbed 5minutes of non-stop KB swings in, instead of shuttle runs. 22 BBMU 3 shy of the 25 mark. 😅

50
Burpee C2B 25
50

M 54/205/6’
40 shuttle runs.
31 burpee chin over bar pullups.
37 shuttle runs.

My Training on Wednesday afternoon, September 4.
Complete as many reps as possible in 5 minutes of:
Shuttle Runs
Complete as many reps as possible in 5 minutes of: Burpee Chest-To-Bar Pull-ups
Complete as many reps as possible in 5 minutes of:
Shuttle runs
1 shuttle run = 25 feet down and 25 feet back
I completed 26 reps on the first Shuttle Run and 25 on the second one.
On this Video showing part of the first Shuttle Run (part 1).https://youtu.be/Ua66dbWVd1c
I completed 18 reps of Burpee Chest-To-Bar Pull-ups
On this Video showing part of that (part 2).https://youtu.be/w4fPYt44Os8

Rx
Outside, burpees on an decline to BMUs and still quite sore from FSs
38 + 20 + 35

Son(16)
Intermediate 
Outside, burpees on flat ground to 7' bar for C2Bs and he just got over a cold 🤧
33 + 26 + 30

Intermediate 
38-27-38

Uncomfortable but not painful pace for all. Kinda wish I pushed just a little more on the burp CTB to hit an even 30 though.

Intermediate
41/35/40

Matt

70 (33-37)
14 burpee kipping chest to bar - 1 muscle up-first one ever :)

Holly

77
19 burpee to kipping pull up

112 total
45 shuttles- 25 burpee jumping low ring MU- 42 shuttles

39 - 19 - 43 
RX - 34 - 5’10” - 210

22-22-22
*burpees jumping pull ups

37-18-37 Rx
M/46/5’8”/165

22 shuttle 37 burpee 25 shuttle 

Rx’d
25-9-27

61 Total Reps

M-43/178/77kg
5’ shuttles - 39 
5’ burpees muscle up (feet on flor) - 16
5’ shuttles - 39

Intermediate Option:
44,37,43

Intermediate: 45-33-47

Rx’d 
84 reps

36-18-30

35 M 240#
Intermediate Version 
I rested between workouts, and was later chastised for it 😭 my bad 

27 (I have no clue the real reps, I lost count multiple times) 
23 Burpee C2B 
32 

32.5/23/33

Int RX’ed 
27
18
27

For time:
40 walking lunges
21 pull-ups/21 push-ups
40 lunges
15 pull-ups/15 push-ups
40 lunges
12/12
40 lunges
9/9
14:12

Beginner
38/21/38

61 reps Rx

RX: 38 - 34 - 39

Subs for [Burpee + MU] = [Burpee + Pull-up + Toes-to-bar] "BPT"

38 shuttles
27 BPTs
34 shuttles
= 99 total reps

Shuttle was wall-to-wall indoors = 29', touched the baseboard on every segment.

Beginner: 35 - 29 - 31

Pre wod DB incline bench 

First round ran stairs up and down 19
Second Cheat to Bar burpees 38
Third shuttle runs 39 

Shut Run - Burpee Muscle Up - Shut Run

33 Reps
17 Reps
35.5 Reps

Intermediate: 31-30-30

Rx
40
19
41

No space for run/burpee/PU & not keen on treadmills...or burpees on mats under park climbing frame SO:

Rowed w/damper @ 9 & kipping knees to chest burpees.
1149 meters
45
1138 meters

Beginner option:
Complete as many reps as possible in 5 minutes of:
Shuttle runs
Complete as many reps as possible in 5 minutes of:
Burpee jumping pull-ups
Complete as many reps as possible in 5 minutes of:
Shuttle runs
1 shuttle run = 25 feet down and 25 feet back
22
10
23

RX'd
31-24-33

37 YOM 235 lbs
intermediate burpee chest to bar pull up
40-24-38

31-29-27 I did burpee chest to bars

Beginner 38-18-37

Shuttles: 40
Burpee jumping pull-ups: 27
Shuttles: 32

Shuttle runs: 30
Burpee Bar Muscle-up: 10
Shuttle runs: 30

Globo wod: if a 25 foot space isnt available for shuttle sprints run on a treadmill for 5 minutes at max incline for max meters and divide the distance by 10 for your score. Shuttles can be done outside or on a basketball court. For the burpee pull if muscle ups are not feasible due to bar setup or if you're not proficient in Bar MU  do burpee chest to bars or burpee strict pullups. If you are working on bar muscleups or have a few spend 10 minutes working on them pre workout then do a scale in workout, if you have access to equipment that allows for bar muscleups.