Workout Tips for 210201

34/5’10”/200

int
3rft
800 run
20 pullups
30 pushups
40 squats
29:57

35/m 
rx: 27:45

M / 36 / 83.1kg (never have I regretted making the decisionRx so much being unfit)

800m in 40x20m shuttles

37:17

Rx 29'41

Rx 28:48

m/35/5’-10”/175lbs

Good burn.  Did 1000 m row in place of the run:
Row 1000 meters
30 pull-ups
40 push-ups
50 squats

29:11 M/46

scaled to 600m run
6  20lb med ball weighted strict pullps
30 pushups
50 squats

except first round I did 30 burpees instead of run. My left Achilles was feeling sore. After first round it was warm and felt good to run.

screwed up my timer so don’t know score. 

Back from a month away...good to be back with my workout partners!
5-5-5 back squats
185-185-195#
today’s workout, scaled to 3 RFT of
800m runs
20 pull-ups 
40 push-ups
50 squats
29:28

58/5’8@/160
 

35/M/6’4”/262

34:31

3 rnds
2000m assault bike
30 strict pull ups
40 push ups
50 sqts
33:43
M/50/175

3 rounds for time of:

Run 800 meters
30 Strict Pull-ups
40 push-ups
50 squats
____________
Time:22:52

M/55/6’1”/181

3 RFT:
3000 m (60 cal) Rogue Echo bike* (avg 3:37/327 W)
30 strict pullups
40 hand-release pushups
50 air squats

Rx: 26:01

*NYC Snowpocalypse made running outside ill-advised, and no treadmill in box

Modified / scaled to: 

3 rounds for time of:

Run 800 meters
30 inverted rows 
40 kneeling push-ups
50 squats

SCORE: 30'21''
--
Great format 👍 A bit too tired to fully enjoy it, but still felt pretty good. 
Split times: 10'15'' / 09'45'' / 10'21''. 
Keeping squats unbroken was the hardest part.  Runs were a more or less flat loop around the block. 

RX:23'45''.(pull-ups unbroken)
https://youtu.be/M45W1p9W7Co

Intermediate Scale: 21:29
All push-ups and first 2 sets of squats unbroken.

Doing this Rx'd next time.

29:55  (9:45-10:05-10:05)
M/34/175/6ft
Whoop Recovery 99%, Strain 10.1

Air Runner- 3:40 - 4:00 - 4:30 🥵
Pull-ups - 15s every :45 
Push-ups- 10 every :30 for 2 rounds - last round 5s 🥵
Air Squats- unbroken 1:00-1:45

29:10 RX 

M49/5'9"/157
Did some homework on hip explosion in hang power cleans 
Then modified wod to 
3rft of
4:00 elliptical 
30 strict pull ups 
40 push ups 
50 bw squats 
7:30+9:40+10:21=27:40
Had to break up the last round into 5 sub-rounds (ala cindy: 6,8,10) to keep the pace up.

m/34/5'2"/167#
scaled, broken, 50 mins

Run: 1st rd 10mins bike standing, 2/3rd 3 mins against wall
Pull-ups: 1st 20 @ pull up bar broken/5's, 2/3rd @ dip bar broken/10's
Push-ups: ordinary broken/10's
Squats: 1st round broken/20's ohs empty bar, 2/3rd broken/10's 20# kb
varied rests. end. 🥵😅😼

24:32
Strict pull-ups
7:28/9:01/8:03

26:37 Rx
m/52/5'11"/200#	

Rx, strict pull-ups: 31:51 

30:11

Rx all but Subbed 5mins on the bike each Rd for the runs. Not a big fan of running in sleet. 

Champions Club Scaling Notes

RANT
Comments don't work on the main post?

WHAT ABOUT THE MOVEMENTS
Run - monostructural movement at a distance a little too far to sprint, but not by much
Pull-up - pulling with skill (core-to-extremity)
Push-up - pushing at midrange with stamina playing a big factor
Squat - squatting with speed

MAIN DECISION
Just a Workout or emphasize a particular aspect of it?

TECHNIQUE SCALE
As is, but maybe decrease ROM on pull-ups to get a good kipping rhythm and cut push-ups a bit - maybe to 30 or 25

CONSISTENCY SCALE
As is.

INTENSITY SCALE
Sprint the run, rest as needed between rounds

INJURY SCALE
Do 5 rounds of either just the run and squats, or just the pull-ups and push-ups

MY STUFF
26:29 as rx'd.

GENERAL FEAR LEVEL: 7

29:30 intermediate 

28:32 Rx

Ran on the Air Assault Runner

M/28/6’1”/200lbs