As rx'd, 32:41.

Was able to stick with 3 sets each round, which was great because those thrusters got really heavy.  In the first round, I took them from the floor, and did 3-3.  That was not  happening in round 2 though, as I missed a thruster and so then had to re-clean.  Decided that it was a choice between scaling the weight, or doing singles from the rack.  I chose the latter.  15 GHDs each round was a minor annoyance.  Fun change of pace from the typical turn and burn WOD.

50m/5'10"/185

CFWUx2
4thr/10ghd 4/10 6/15
135lb thr
29:25

15 minute amrap 5R completed of 10 thrusters@25kg, 10 K2E, 30 seconds accumulated hold (15/15). Still struggling with back injury.

subbed 5 burpees for each set

15:40

25:12 @130 (50 under body weight)

25:16 with 145lb. thrusters. 
3 sets, 4 sets, 4 sets: 6/15, 8/20, 8/20

Fun workout just crazy sternum pain after a while on the dip holds. On the final hold I lost lockout and held the last 5 seconds at the bottom of a dip. Built up to 165 but that felt too heavy for a WOD. 

40/188/69.5”

18:19 Sc
3 rounds of:
80s of support on Rings (AFSAP).
*After each round, perform 2 80%-bodyweight Thrusters (135lbs) & 5 GHD Sit-ups for each Ring support set.

M/34/5'10"/190

Rx'd 21:39

subbed combination of TRX and dip bar supports, scaled to 135# thruster: 12:24

12:54, Toe assisted ring support (first round unassisted ring support), 115# (.75BW), ab mat sit-ups.

28:46

3 sets,  3 sets,  4 sets
135 lb thrusters

D 29 11
First 2 sets, 3 15 sec ring holds
Last set planks 
35lb thruster 

안양공식인증지부 크로스핏힘
48:06 (95kg = 210 LB)
1R 4 set (8 thruster + 20 GHDSU)
2R 5 set (10 thruster + 25 GHDSU)
3R 7 set (14 thruster + 32 GHDSU) 35인데 정신이 혼미해져서 32개로 착각😂
강경택 45세/180cm/95kg/CFHIM

9월 10일 오후 6시부터 [더스트롱맨 짐승들의 대결] 공개됩니다. 재밌게 봐주세요~ :)

Well, there was nowhere to hide with that one. 
Scaled to 1 minute support on rings in tight hollow with toes pointing down. Completed 3 rounds in 22:12.
Round 1: 0:30+0:20+0:10. 4 thrusters 100 lb. 15 straight leg Abmat sit-ups with 35 lb. dumbbell.
Round 2: 4x0:15. 4 thrusters 100 lb. 20 straight leg Abmat sit-ups with 35 lb. DB.
Round 3: 0:20+0:16+0:12+0:09+0:03. 5 thrusters 100 lb. 25 straight leg Abmat sit-ups with 35 lb. DB.

Bodyweight sub 2 strict HSPUs & 2 pistols/set.
Sit-ups over a bench, feet anchored.
3/3/4 sets.
25:09
43/1.78m/76kg

31 min 1 round 2 sets 
2 round 3 sets 
3 round 3 sets 

Wasn’t smart but I took this scale option due to my body weight 80 kg  rx super heavy  thrusters 

3rds: 13:35
Ring Support Sets: 3/4/4
Thrusters (165lbs)

15:00 mins.  Not RX. FUN.  Worked a lot on thrusters bc they needed work!

3 RFT 
1:30 ring support
115# thrusters (75% bodyweight) 2 reps per set
15 abmat sit-ups per set
2 sets 1st round
3 sets 2nd round 
16:16

Juan Acevedo option 3:
1 min hold
115lb thrusters
Ghd situps
R1 2 sets
R2 3 sets
R3 3 sets
15:40

18 mins not a rx’d
1:40 l-sits, 2 sets each
60% thrusters, 12
Incline sit-ups x 24 total

4 sets a round! Did 1 thruster for each set @ 115#s (15#s shy of BW) + 20 GHD SU! Forgot to set the running clock. I’m sure it took me forever! 🤗

Unfortunately, I had to take a call in the holds of my 3rd round, so it added +/- 5 minutes and gave me way too much rest. Also had following adjustments:

2 min Parallel Bar holds (no rings)
185lbs thrusters (90% body weight)
Max decline ab bench

Round 1: 1:30-1:00 (total 2:30), 4 unbroken, 10 unbroken
Round 2: 1:00-1:00, 2-2, 10
Round 3: 45-45-30, 2-2-1-1, 15

23 minutes total

15.24mins
95lbs

That one was hard. Scaled as follows:
- 2 min AFSAP support on rings
- 2x 95# thruster (58% BW)
- 5x elbows to knees

25:40
- Round 1: 4x sets on rings, 8x thruster, 20x elbows to knees
- Round 2: 5x sets on rings, 10x thruster, 25x elbows to knees
- Round 3: 4x sets on rings, 8x thruster, 20x elbows to knees

Total time 25:30
Scaled to 2 reps Thrusters 110Ibs and 15 ab mat sit-ups / set ring holds 
Round 1-  5:15
Round 2 - 11:05
Round 3 - 9:10

15:21
115# (66% BW )
Rd.1: 2 sets
Rd. 2: 4 sets
Rd. 3: 4 sets

100lbs thrusters (about 2/3 body-weight)

29:54

Wow did that suck today.

Rx: 15 min

14:48
Scaled/subbed:
3 Rds
2 mins support on perfect Push Up handles btwn stools to mimic rings(AFSAP)
 2  thrusters(75#- 60% BW) and 10 incline  sit-ups per set 
Rd 1: 3 sets, 6 thrusters, 30 incline sit-ups 
Rd 2: 4 sets, 8 thrusters, 40 incline sit-ups 
Rd 3: 4 sets, 8 thrusters, 40 incline sit-ups 

and the bombshell drops, Ancel Keys is the co-leader of the study. Frantz's son's conjecture that perhaps the study results were never published because they did not support the health benefits of lowering cholesterol may be spot on. The mind rejects what the eye doesn't want to see.

23 mins
8 thrusters x2
20 sit ups x 2
10 thrusters 
30 sit ups

Big time scaled
3 rnds
1 min support on rings
2 FS @ 125#
full ghd
rnd 1  2 sets=4 fs/10 ghd
rnd 2 same as above
rnd 3 3 sets=6fs/15 ghd
untimed-focus on form/technique
left knee was limiting factor (I probably need surgery(again), but I don't want to admit it)
GHD's make me feel sick to my stocach, so I can only do in sets of 5 with about 45 sec breaks.
m/49/175

This "at home" video doesn't tell you how long or how many rounds.

Rx’d 9:33 - 165lbs
Unbroken sets

10min 20sec

Scaled to 1.20 mins on rings
Thrusters @ 50kg (60% bw)
Butterfly sit ups 
Rd 1: 1 set = 2 thrusters & 3 BFSU
Rd 2: 3 sets = 6 thrusters & 9 BFSU
Rd 3: 3 sets = 6 thrusters & 9 BFSU
11.05 min👍

Love these videos. 

I hope that people appreciate just how challenging & effective these workouts would actually be. Lots may scoff at the idea of jumping jacks thinking it’s “easy” but just try them and see how effective they are! 

Keep them coming HQ!!

P.S: have you ever considered doing demo videos with the at-home stuff? (Like you do with the regular versions of the moves). Could be a way to further bridge the gap. 

Warm-up for 190830:
GENERAL WARM-UP

2 rounds of:
20 deep mountain climbers
10 PVC pass-through
5 dumbbell windmills, per side
10 goblet squats
10-second hollow hold + 10 straight leg sit-ups

SPECIFIC WARM-UP

Ring support
2 sets of 5-second support hold on boxes to a slow negative dip
2 sets of 5-second support hold on rings to a slow negative dip

GHD Sit-up
Perform 3 sets of 3 reps of each:
1/4 GHD sit-up + GHD sit-up to parallel + full range of motion GHD sit-up

Thruster
Perform all reps with an empty barbell:
5 strict press, pausing at the top for 5 seconds
5 front squats, pausing at the bottom for 5 seconds
5 thrusters, pausing at the top for 5 seconds
10 cycled thrusters

Build up
Perform 4 sets of 3 reps, increasing in load each set
*Perform 2 reps of intended sit-up variation after the 1st and 4th set 

Champions Club Scaling Notes

RANT: 
A workout like this is best done in a team/partner workout fashion, in my opinion. The ring hold can get really ugly if you don’t have the strength, so I would make that a “practice” station instead of having it be a set number. Also, there is a large list of things that I think would be a better sub than ground sit-ups for GHDs — the simplest of which is an L-sit. Lastly, college football starts tonight and the tone/timing of these posts will be largely dictated by Michigan’s ability to cover crossing routes. If it goes poorly, I apologize in advance. I have problems that even Urban Meyer leaving might not be able to fix.

I SHOULD TRY THIS RX’D IF: Forget about how many sets this takes… I can do this without my shoulders rolling forward and the rings spinning in. 

GROUP VERSION:  amrap in 20 minutes: 5 heavy(ish) thrusters, 10 knees to elbows (assuming you don’t have GHDs available). One partner works while the other holds on the rings (feet touching ground is okay). Rotate every 2 rounds?

I’M ONLY HERE ONCE A WEEK AND THIS IS THE DAY VERSION: group works

INJURY VERSION:
Upper-body injury — one-arm thrusters and GHD sit-ups; do a spicy little AMRAP and leave out the ring holds
Middle-body injury — strict press/ring hold. Try 10 rounds at 1-minute practice for each station
Lower-body injury — same as middle body injury

WARMUP:
Jump rope — always
Handstand — overhead prep
Kb swing (full overhead) — core to extremity timing of thruster
Hollow hold — overhead prep
Pull-up — hang from something today

GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB):  7. I learned a few months ago that ring holds are way worse than I thought

Globo scale: if you have rings, a TRX, or similar appratus you can do this as Rxed. If not, we are doing L-sit holds today.  Sub for bodyweight thrusters are dumbbell thrusters at 80% bodyweight total.  If the heaviest available dumbbells are 50lbs, men do 8 thrusters, women 4.  Sub for the situps are to make a bench GHD, 2/1 incline situps, weighted situps 50/35lb dumbbell, v-ups, or 3/1 abmat situps.  Bodyweight sub is 2 hspu and 2 pistols each leg.

INTENDED STIMULUS
.
Oh boy! This is a nasty piece. First make sure to check your notes for 190818. Whatever you learned from your breakup strategy there will come in handy today. Check our note for that workout in case you did not do it. The objective today is the same: to find that sweet balance between having short breaks and few of them. There is less total time in the holds today just to make up for the added difficulty of the support position. By the same token, the "penalty" today is so much harder, it makes you miss those burpees. The scaling today will be crucial. Let's start with the hold. During your warm up, play with your support position on the rings. If you can find a good position here, then try to go for a max set, and see more or less where you are. A lot of people support themselves on the rings with a mediocre posture. If this is your case, assist lightly with your foot, and still go for max. Use this information to adjust the time for the holds. Aim for time that allows you to complete all the sets with at most 3 breaks (4 sets). Thrusters are meant to be heavy for sure. However, if they are so heavy you are losing the aerobic stimulus, we are missing the point. Aim for a load at which you can definitely do 10 reps unbroken when fresh. The GHD's are a potent exercise, if you are not used to the volume here, don't underestimate the power of the AbMat. If you are used to the GHD then adjust the number of reps to match the decrease in load you use on the thrusters. This is a fun workout, this is hard-work shit. Put your nose down and get to work!

.
OPTION 1
3 rounds for time of:
1:40 minutes of support on the rings in as few sets as possible (AFSAP).

After each round, perform 2 80%-bodyweight thrusters and 4 GHD sit-ups for each ring support set. E.g. if it takes 4 sets on the rings, complete 8 80%-bodyweight thrusters and 16 GHD sit-ups before starting the next round.

OPTION 2
3 rounds for time of:
1:20 minutes of support on the rings in as few sets as possible (AFSAP).

After each round, perform 2 60%-bodyweight thrusters and 3 GHD sit-ups for each ring support set. E.g. if it takes 4 sets on the rings, complete 8 60%-bodyweight thrusters and 12 GHD sit-ups before starting the next round.

OPTION 3
3 rounds for time of:
1:00 minutes of support on the rings feet assisted in as few sets as possible (AFSAP).

After each round, perform 2 40%-bodyweight thrusters and 5 AbMat sit-ups for each ring support set. E.g. if it takes 4 sets on the rings, complete 8 40%-bodyweight thrusters and 20 abmat sit-ups before starting the next round.