CFWUx2 15*45bp 10*35ohs
35l-35r-40l-40r-45l-45r-50l-50r ohs
135-145-157-162.5(2+1)-157(2+1)

Her stance looks much wider than shoulder width, which what I have to do so I can complete this difficult movement as well.

OHS 7. 7. 7. 10. 10 (all kg) much better form when not pushing for greater weight. Raised opposite arm to keep aligned.
BP 75. 77.5. 80. 82.5. 85 (all kg)
No triples again

alternating, E2MOM, and used dumbbells for bench press

5x55
5x140

(next time, try 60 for squat)

M/34/5'10"/190

SDOHS: 55-65-70-70-70
BP: 205-205-195-195-195
DU: 50-35-34-32-30

30, 30, 35, 35, 40

95, 100, 105, 110, 115

3 Rx 

Single dumbbell overhead squat: L35,R40,L45,R50,L55
Bench: 135,145,155,165,175x2(PR)

55-60-65-70-75x5 (rlrlr)
145-150-155-160-160x1
2-3-1-3-5 (single triple unders broken up- be light on your toes!)

55L-55R-70L(kB)-70r(kB)-70L(dB) oaohs

200-205-210-205-200 bench press

13 minutes of triple under practice: 3-4 single reps. 5 sets of max du: 43-23-62-58-32

DB OHS-50, 55, 60, 65, 70

Bench press-185, 190, 195, 200, 205x2

Triple unders-1 ,1, 1, 1, 1

Squat: 15, 20, 25, 30, 35 
BP: 225, 235, 245, 255, 260

left/right: 47.5, 52.5, 57.5, 62.5, 67.5
BP: 165, 185, 205, 215, 225
Only got one triple-under per 3-4 attempts

15 lb  db  overhead squat

Bench 
135
185
185
195
205

OHDS: 5 sets @ 80lbs
Bench Press: 5 sets @ 235
I’m trash @ triple unders

First time ever doing single arm over head squats:
50-55-60-65-65
185-205-225-235-245

40-45-50-55-60 (right arm much weaker than left, could not hit more than 50 with right arm)

175-175-180-180-185

0-0-0-0-0 

DB OVHD Squat: 15-17.5-20-25-30lbs
Bench Press: 135-145-155-165-170lbs
DUs: 23, 28, 35, 25, 31

220 m 5’10” 38

15lb sohs. Did both arms each set.

Bench press

135x3
185x3
185x3
190x3
190x3

10 minutes double under practice
5 x max single unders 

DB OHS 50-55-65-70-75 vs 55-60-62-65-70
BP 155-165-175-185-195 vs 150-160-170-180-195
TU 0 vs 0

Overhead kettlebell squats, with attached extra weights:
20-24-28-33-37kgs
Bench press subbed to 5x5 floor press with 20kg kettlebells
3-3-3-3-3 push-ups on push-up stands, feet elevated on kettlebells  with weighted backpack 14-22-22-22-22kgs
No triple-unders.
42/1.78m/77kg

43/6'3"/200
SDOHS: Did 3 sets of 5 with both arms (40,55,60)
BP: 185-205-215-225(2)-205
Didn't attempt TU

5 sgl arm ohs r/l arm @ 35#
5 at 35# r/l
5 at 50# r/l
5 at 50# r/l
5 at 50# r/l
BP
165/170/180/175/175
Triple unders===0

Single-dumbbell overhead squat 80 lb 
bench Press: 215 lb

triple-unders  two in a row

Squats: All 5 sets with 25 lb. dumbbell
Bench: 195-195-205-205-215 all in lbs.

Hotel gym - subbed a different workout yesterday because gym was crowded. Did a variant of this workout today, Wednesday, as follows:

For time, 4 rounds of
21 one-arm* dumbbell squat snatches, 35lbs DB
21 dumbbell chest presses, 35lbs DBs

16:05

*Switched hands after every 7 snatches

OHS:
40-50-50-50-50
BP:
155-175-185-195-195

Could only get singles on triple-unders

This was my first WOD, Coming from Olympic weightlifting and powerlifting, my max sets of OHS was 94lb, all bench sets were between 242lbs and 250lbs.

Cant even dream about triple unders yet, managed some double unders though, and did 10 mins of single unders afterwards.

Single-dumbbell overhead squat 27.5 -  35 - 37.5 - 35 - 32.5 lbs

Bench press 65 - 70 - 75 - 80 - 85 reps

5 attempts at a max set of double-unders
10 - 10 - 8 - 5 - 13

SAOHS- 5X5@55lbs
Bench - 135/155/175/185/195
TU - 0/0/0/0/0
DU - 9/8/11/20/30

Single-dumbbell overhead squat 5-5-5-5-5 reps
1. 12.5 lb 
2. 15 lb 
3. 17.5 lb
4. 20 lb
5. 22.5 lb left fail 

Bench press 3-3-3-3-3 reps
1.15 lb 
2. 20 lb 
3. 25 lb 
4. 35 lb 
5.40 lb fail 

5 attempts at a max set of triple-unders: 
 10 min. Practica 

DB One Arm OHS
30-35-40-45-45 Left arm isn’t as mobile as right arm.
Bench Press
165-175-180-185-190F (2)
TU: 0’s 

Db one arm OHS (each) in kilos

14-15-22.5-25-35

Bench, in kilos

70-80-90-100-105(2)

TU

1-1-1-1-1

not my day with triples! Kind of in a hurry to finish too today due to birthdays and moving

Nice deload day. 
35kg db in the ohs was a sweet surprise too

Had to workout at home. Limited equipment and limited time. Better than doing nothing!
Loads for single arm OHS were: 10,12,15(kB),18(kB), 20. A lot different than a Barbell OH squat!
Then I did 4 rounds with a barbell since I don’t have any plates or a bench:
10 barbell curls
10 strict press
10 high pulls
10 bent over rows
One minute of rest between rounds and did not drop the bar between moves 
I worked out 7 days straight so today was a rest day but didn’t want to do nothing since I had been eating terribly the last two days because of my birthday! Don’t want to be a complete failure 😂

Rx’d 

SAOHS: 8#-12#-15#-20#-25#

Bench: 185#-205#-225#-235#-245#(a PR for 3 reps)

TUs: 0-0-0-0-0.  Almost got one a few times 😆 

50 (left)-60 (right)-70 (right)-80 (3, right)-60 (left)
...struggled w/posture

205-225-230-235(PR)-225(2)

Single Arm DB OHS: 15/20/30/35/43/48.5(2.5#PR)
(5 each side)

Bench Press 
65/75/85/95/2@100(5# PR)

Triple Unders: 0 😂🤷🏻‍♀️
Practiced DU: 2-3 if that 

Made it to 20# on the single arm DB OHS...form/technique wouldn't allow for more. 
Subbed hang cleans for bench press 165# x 3 reps
No jump rope, I really need to order one. 

54 YOM 5’6” 214.25

Scaled
Single DB Overhead Squats
10X5
15X5
20X5
25X5
30X5
35X5
40X4 technique fell apart

Bench
135X3
155X3
175X3
185X3
195X3
205X1

20 min Double Under Practice

Single-dumbbell front squat: 35-40-60-60-60
Bench Press - 135-135-135-135-135

Single hand overhead squat: 5x5 16kg dumbbell

Bench press: 5x3 80kg

5 Sets of 5 55# DB OHS 
185/205/215/225/225 Bench 
1 or 2 Triple Unders each round 

DBOS: 50 lbs
Bench Press: 245 lbs

Hotel gym was crowded so I had to swap out for a different plan:

Run 5km
At each 1km, don25 push-ups and 50 walking lunges

26:47

I don’t think this time is right. I think I had MMR set to auto-pause at breaks, and push-up time might not have been counted??

Good afternoon Friends,

OHS 8 - 10 - 12 - 13 - 14

BP 25 - 30 - 35 - 40 - 45 LBS

SU 5 - 5 - 5 - 5 - 5
I can not do even Double under yet. So I tried.

Barbell OHS, 2 second pause in the hole
85-90-95-100-105#
Bench Press
145-150-155(2)-150-150-145#

OHS: 65 - 75 - 85 - 95 - 105lbs(PR)

BP: 185 - 205 - 215 - 225(PR) - 225lbs

TU: 14 - 15 - 24(PR) - 20 - 12 reps

No gym equipment available: 
- 4 x 400m, 1 min rest in between
- EMOM 20: Pull-up, Lunge, Sit-Up, Pause

20-22,5-25-27,5-30
90-95-100-95-95 
1-1-1-1-1

Champs Good morning

Could someone confirm?

It has to do:

Single-dumbbell overhead squat 5 reps

Bench press 3 reps

5 attempts at a max set of triple-unders

Then start again for more four times????

I wait for your response asap.

Cheers.

20 lbs overhead squat-very awkward for me-did 5 reps each arm-6 sets
Bench-135-155-175-185-185-195-3 reps 6 sets
Not at triple under status yet-singles still

M/44/6'2"/180#

From Crossfit North Charleston

8 min AMRAP 
20 WBS 20# ball to 10' target
10 burpees to 6" target
Rest 2 mins
8 min AMRAP 
20 ALT DB snatch 50#
50 DU's

4 rds + 3 on first half
4 rds + 2 on second half

Single-dumbbell overhead squat : 5x 22.5kgs/50lbs
Bench press : 3x 80kgs/176lbs
Double-under : 80 UB

Hotel gym, no jump rope.
One arm DB OH squat: 11 lb., 22, 33, 33, 44 (last set on left side I didn’t get below parallel on squat)
Dumbbell pair bench press: 22, 22, 22, 22, 33 lb.

I never know if I have to do the single arm ovs with both arm, or only one ? (2 x 5 reps or 1 x 5 reps ?) 

SDOP x5, 80
Bench x3, 275

I read it Wesley as regular barbell bench press. If it were with DB’s, they’d specifically say so in my opinion. The weight is up to you; either build to a heavy set of 3 and hold that across for 5 sets, or build each set until the 4th and 5th set are your heavy sets. 

I’m assuming the bench press is with dumbbells? If so is it heavy loads?

Champions Club Scaling Notes

RANT:
My max overhead squat is 215 lbs and I have yet to go over a 5-lb. plate any time I have done one-arm overhead squats. To me, when you look at the feet and the midline, the air squat, front squat, overhead squat, deadlift, kb swing, and every other thing that involves squatting should look the same. This includes one-arm overhead squats. The tendency on these is to rotate away from the arm that's up, causing everything downstream to collapse. It is our job to resist that rotation and I can keep the integrity with a 5-lb. plate and nothing more at the moment.

I SHOULD TRY THIS RX'D IF: I have the capacity on OHS and triple understanding to make the sequence worth while.

GROUP VERSION:
5 rounds of:
1:00 one-arm overhead squat
1:00 floor press
1:00 jump rope practice
*maybe add 30-sec. transition time because floor press is tough to get set up and stuff might be spread out

INJURY VERSION (BASED ON GROUP VERSION):
Upper-body injury - one-arm floor press/strict press would be fine
Middle body injury - bike sub for jump rope probably and air squat/l-sit sub for one arm overhead squat.
Lower-body injury - strict knees to elbows or pistol variations subbed for one arm overhead squat. Bike for triple under?

FIRST TIME WORKOUT IN FOREVER VERSION: same as group

WARMUP:
Jump rope - always
Handstand - overhead prep
Squat - obvs
Push-up - prep for floor/bench press
Ring row - also prep for press

GENERAL FEAR LEVEL: 2.

Globo Scale-as Rxed for most.  For the overhead squats if you max out the dumbbells do AMRAP sets  each arm with good form.  If you only have dumbbells today do max sets with the dumbbells for the bench press as well.   If all you have is a barbell do pausing overhead squats, 2 seconds in the hole, same scheme.  You can also sub kettlebells for the OHS. 

If you do not have double unders work on double unders for 10 minutes, then do a max set of single unders.  If you are proficient at double unders but do not have triple unders yet work triple unders for 10 minutes then do a max set of double unders.  If you are working on single unders, work those for 15 minutes.