6R+6r as strict as possible. All kipping HSPU. Mostly strict pull ups.

5 rounds + 11 subbed 8 l-sit pull ups

2 rounds + 8 pistol “box squats” to med ball.

Ab Mat for hspu 10+22

7 rounds and 25 reps rx+ (strict unbroken sets of 5 hspu) That was not my best Mary ever as using grips held me back a bit on pull-ups, but wanted to spare my skin for so many reps. Last set of 10 done without the grips felt way easier. Pistols are feeling better and sets of 5 on strict hspu was a good challenge. 40/69.5”/185

Mary Complete as many rounds in 20 minutes as you can of: 5 handstand push-ups 10 single-leg squats, alternating 15 pull-ups 9+12 Kipping HSPU and Pull-Ups

4 rounds plus 4 reps Rx’d

8 rds + 5x HSPU in 9th round

8 rds plus 3 hspu

Completed 2019-08-12 Subbed 30lb- DB Shoulder Press - 155 reps

5 hspu 10 pistol 10 pull ups 10x + 15 reps

Did a modified version of this at Taylor's soccer practice inside the dirt horse corral! AMRAP 5 pull-ups (thick tubing in corral made this harder), 10 push-ups, 15 squats (not pistols), and 5 HSPU w/ self-assist against corral. Got through 7 rds in 21:52.

안양공식인증지부 크로스핏힘 10 rounds 강경택 45세/180cm/90kg

225 reps (7.5 rounds)- pistols are a new skill and very slow. I hope to eventually get to 12 rounds.

6 complete rounds + 2 rounds of 5 HSPU and 10 alternating leg pistols only (ripped hand during 6th round of pull-ups so stopped that movement heading into 7th round). Pistols Rx for first time, kipping pull-ups, scaled HSPU to feet on 30” box with hips and torso straight over shoulders. Reps Rx. Wrapped up with Back Squats: 5 reps @ 55, 75, 85, 95, 105, 125, 125, 125, 125 lb.

8 rds Heel under 2” plate for pistols

5 Shoulder Press @ 80 10 Pistol Squat 15 Strict Pull Up 4 rounds + 5 SP + 10PS + 12 SPU

Scaled HSPU . Abmat plus 15 kg Plate 5 rounds + 5 reps

9+21 with C2B pull up

10 rounds + 5 HSPUs + 5 pistols = 310 reps Rx M/41/5’8”/163

270 reps (9 rounds) RX

Total 4 rondas +7 5 handstand push-ups 10 single-leg squats, alternating (morado) 15 pull-ups (rojo y negro)

Completed 6 rounds in my first ever crossfit WOD

7 rounds +5 HSPU +6 pistols 5 reps per round HSPU w/ knees on 20" box. Keep knees at edge and head as close to box as possible. 8 rep round alternating pistols to 19" box. That's 4 each leg. 7 rep round Black band pullups.

9 rds + 10x pistols rx

8 rds + 4 reps 5 HSPU (Kipping) 10 Alt. Pistols (foot on Achilles) 15 Pull-ups (strict)

Had to sub dips for HSPU due to injury 11 Rounds

Used 1 abmat 6 full rds + 7pistols in round 7 First time doing this WOD

8 rounds 42/1.78m/76kg

Scaled. I can do pistols now! Yay!

11 rounds 5 reps RX

7 rounds +8 HSPU with feet on wall

Show

Bad WOD for me right now. This morning before it got to hot, tested the knee. Appx 5.25 mile walk w/four .3 miles jogs mixed in. Little tight but no swelling or pains, so far. Then did light 5x5reps deadlifts, farmers carries, floor press, glute bridges, planks off elbows, followed by yoga and stretching.

Complete as many rounds in 20 minutes as you can of: 5 handstand push-ups 10 single-leg squats, alternating 15 pull-ups 6 rounds + 5 HSP

10 Rds + 26 reps Rx Mary 5 HSPU 10 pistols 15 pull-ups My pistols still aren’t deep enough but getting better. Compare to 9 Rds + 15 reps(w/jumping pull-ups)

Cottage version 5 shallowish hspu 10 alternating pistols on a step 8 strict tucked towel pull ups 9 rounds

20:00 6 rounds plus one HSPU and one SLSQ 3 HSPU Legs on wall at 90 6 SLSQ to Box 9 Pull ups green band assist

Rx 9 rounds + 5+1

12 rounds + 24 reps. Rx

Mary: 5 hs pushups 10 pistols Scaled 15 strict pullup first 2 rounds, jumping pullups for the rest Can't kip and I can't sustain strict pullups at that pace... 11 rounds pkus 16 reps

First made up190724 (2000m row) which I had skipped on a travel day. Then did Mary with this scaling: 1. wall-facing HSPUs 2. pistols down to 12" box (sit) 3. kipped pull-ups Completed 9 rounds + 16 reps (5 HSPU + 10 1LS + 1 PU)

6 rounds M / 31 / 5'8" / 150 lbs

3 RFT of 10 DB shoulder press right arm, 35# 10 DB SP left arm 30 squats 10 bent over kb row right arm, 53# 10 row left arm 30 squats 10:58

245 reps (8 rounds + 5 HSPU, scaled HSPU to elevated HSPU)

Yesterday I did the WOD except I fell down on my head when I went to do the handstand walk! Clearly I need improvement!

7+7 with a smile

10+24 rx’d

9 rounds Single leg squats to 16" box

8rds + 5 HSPU + 10 pistols + 9 pull-ups (264 reps)

14 rounds +5 reps. Been off the wagon for a while.. felt good 👍

AMRAP in 20 min: 6 HSPU, feet on 80 cm 6 pistols 3 strict chest2bar pull-ups --> 13 rounds

Champions Club Scaling Notes RANT: This is a workout that I would like to see you guys do as rx'd in terms of the movements but not necessarily the time domain. This could be a great opportunity to practice three skills that might not be practiced enough. But if 20 minutes is only going to get us to like 4 or 5 rounds, just add some time. I'm thinking about 25 or 30 minutes for this one - that way it also discourages people from trying to go fast on movements that are very positionally demanding. I SHOULD TRY THIS AS RX'D IF: I can get somewhere in the 12-15 round range. GROUP SCALE: As listed, just 25 minutes. Then see how they look from there. Any scaling variations of the movements are fine as long as you preserve the upside down-ness of the hspu, the unilateral loading of the squat, and the kipping rhythm of the pull-up. THIS IS MY FIRST TIME WORKING OUT IN FOREVR SCALE: maybe go with Cindy (just cut the push-ups a bit) so you can get a little more of a heavy breathing thing INJURY SCALE: Upper-body injury - one-arm plank (15-seconds), one-arm ring row Middle-body injury - maybe switch to lunges instead of pistols Lower-body scale - one leg is going to get really strong today. lower reps probably WARMUP: Jump rope - always 3-point plank - midline prep for unilateral loading Squat - hip prep [insert thing you suck at] [insert thing you suck at] GENERAL FEAR LEVEL: 5

Globo scale: again I will scale to a sanctional event, using Wodapalooza standards, then do the Globo scaling. Most of the time "Cindy" is an alternative but not in this case. Keep in mind elites got 20+ rounds on this workout, so we want to keep the intensity high. Pro/Rxed divisions-as Rxed. Intermediate: 3, 6, 9 on the reps; RXed movements. Scaled: HSPU to abmat OR 3/1 Hand Release Pushups Or 1/1 push press 60/40lb dbs; single dumbbell step up 40/25lb dumbbell to 24/20" box; pullups. 3,6,9 rep schema. Beginner: knee hand release pushups, unweighted box step ups 20/16", ring rows 3, 6, 9 reps for 10 minutes. Globo scale: If you can do HSPU and pistols, then do it Rxed. If your Globo doesn't allow HSPU sub a heavy dumbbell shoulder press. Use the guide above to scale. If doing beginner scaling sub trx row or inverted row from a smith machine. If you need to, use a bench or an Aerobic step stack for the stepups if scaling. You can also do band assisted pistols, or use a plate under your feet or lifters to help mobility. Very fun day 2, and a great WOD to watch elites do in person. Looking forward to day 3.