5 rnds
10 strict pull ups
40 asq form focus
		15:36

19min
Rx

M/27/5'8"/170lb
CrossFit AFK

19:31 - Rx (Pull-ups got tough. 1-minute in I chipped my tooth on the bar, about rep 6 or 7. First ever chipped tooth. Arms are blasted. Steady on Pistols so not to make the L impossible.)

4 round
15 L pull up
20 pistols progression

27:35

As rx’d, 18:57.

This went better than expected.  L pull-ups, each round did a set of 5, and then mostly singles with minimal rest after that – not too bad.  Easier time getting into the pistol shape today, these went pretty well.

49m/5'10"/180

Scaled to: 
20AMRAP:
5 strict unbroken ring L pullups
5 single leg squats -left
5 single leg squats -right

11 rounds plus 2 L pullups -So gassed! 

Modified:
--
5 RFT of:

15 inverted rows
:30 tuck holds
30 curtsy squats

> 29'09''
--
Peace.

14:15 Rx'd

30:15 RX. I'm hoping that it's not a bad time for an old man like me.  

5 rounds just after the 20 minute mark. RX 
Should’ve been transitioning faster. My quads were on 🔥 

M/36/6'/175#

5 rounds for time of:
10 L pull-ups
20 single-leg squats to medicine ball

14:20
(Two additional rounds not for time)

Deo gratias

13:56 subed one leg squat on bend for right leg 

4 Rounds 
15 kipping L Pull-up
20 goblet box squat 
13:52

Completed 11/7. intermediate scale, Kipping and used rack at bottom of pistols to aid in balance. 

17:27. 

19:40 Rx.

Tried some palm cooling between L-sit pull ups. Felt like it helped.

Rx.
https://youtu.be/gK1y9ZJwbo8
-18:23

24:35 Rx
M/35/197

32:10 rx

M/30/210
2rd + 7
20 min cap

M/39/160
Modified 
3 rds of
5 Muscle ups
20 Single-Leg Box Step ups at #25 x2
Time:  13:19

3 rounds: 18:52

Beginner as Rx.
7:31.38
===========
F/50yo/5’7”/115#

Scaled
5 RFT
15 L-pull ups (some strict, some kipping)
30 Pistol progressions (butt to bench)
16:40

First round L-pull ups all strict, then went 8-7 (strict-kipping) for the remaining rounds.  Many singles in there, especially toward the end.

15 jumping pups
30 pistol to bench

12 even

5rds: 15:14

15 L-Tuck Pullups 
30 Foot on Achilles Heel Sqt

Rx
Kinda ugly on both movements but I'll call it Rx. 9 of the pullups were hammer gripped. Heel grazed ground at times but not supporting.
18:49
M/30s/225lbs

Son(15)
5 rounds at:
5x knee bent L pullups
30x pistols
22:26

Beginner option 4:40
added 1.5 mi run 12:35

2 rounds strict pullups + rx pistols 13min

Scaled to 
10 tuck pull ups
20 pistols

Used today to practice movements I haven’t done in a very long time. Thought I chose a good scaled option but was a little too aggressive and DNFed. My legs turned to jello in the 4th round and the tucks were getting pretty ugly so decided to call it a day

19:32 Pistol box squats.

Rx   14:50

SC to reg PU/pistol to 19" bench...18:06

4 rounds:

15 tuck pull-ups 
30 box step ups, 30"

15:25

Rx’d:  17:38

35:04

Beginner Option:
10:06

rx 15:45

Rxd 16.15

Scaled to 15 rounds of 5 L-sit pull-up & 10 pistols

17:15

Rx reps
Pistols scaled down to 12" box
15:30

How do I learn to finish pistols without squatting down to a box? I've relied on this scaling for years. How do I strengthen the last 3"-4" of the squat?

Definitely challenging 🤙

Could only string 3 L-pull ups in a row then broke to singles for the 15. 

Not a fan of pistols so I used a balance pad and did a single leg reach into a half pistol. Completed 4 rounds. 

Intermediate Option

17:35

5RFC 27:35

5 rds 
15 strict pushups
25 step ups, 2nd garage stair 

13:59

Globo wod: should be doable in most Globo gyms and hotel gyms, and at home if you have a pullup bar.   If you're not there yet on pistols practice pistols, them do weighted box stepups or band assisted pistols.   For l-sit pullups you can scale to tuck sit  pullups, strict pullup plus 30 second total l sit hold per set, or ring/TRX rows plus 30 second total l sit hold per set (or scale). 

Beginner Option:
4 rounds for time of:
5 eccentric (negative) pull-ups
20 box step-ups
9:58

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Gymnastics and gymnastics. Unilateral loading, pulling, squatting, pulling from the hips, strength

					SHORT		MEDIUM		LONG

LIGHT

MEDIUM								x

HEAVY

STRENGTH SCALE
For quality:
75 L pull-ups
150 pistols
*split up reps however you want to keep the form good

POWER SCALE
5 rounds of:
20 kipping pull-ups
40 jumping lunges
*practice pistols and L-sits during the warmup

STAMINA SCALE
As is, but do 15 pistols on one side before doing 15 on the other.

MY STUFF
16:57, I held on to the pole for the pistols. 15 unbroken L-pull-ups in the first round (a pr for me) and then 3 sets the rest of the rounds

GENERAL FEAR LEVEL: 5

Michele, you rock!  You were our flowmaster when I got my L1 back in Monrovia - So grateful to you, Mike and Mo.

Well done Michele! Great demo

Tough wod......19.02