CFWUx1
1hsw, 6r, 1hsw

5 R in 10 mins of 7 strict ring K2E and 2 slow wall walks

8 rounds plus 10 reps

7+12

10 rounds plus 10 reps rx’d -PR! 
Did the strict KTE nice and slow so as not to swing. Mostly broken 4/3/3. Cardiovascular fitness feels better lately; when I don’t get an asthma attack. Arms/shoulders held me back on wall walks. Felt the grip tiring a bit by the end. 

(Last time 8 plus 5)

40/185/69.5”

9 1/2 rounds

10 rds + 10 KTE in 11th round

Complete as many rounds as possible in 20 minutes of:

10 strict knees-to-elbows
3 wall walks

11 + 1
144

10 rounds + 8 K2E. Completed 190921.
(Did this WOD after first completing 190916 WOD, then resting and stretching for 30 minutes.)

10+7

4 rds + k2e + 2 wall walks

14rds rxd 

Rx. 6 rounds + 1 rep = 79 reps

M/34/5'10"/190

Rx'd 12 rounds + 3 reps

Rx’d - 13 Rounds + 2 KTE

Modified greatly:
10 leg raises on ground
100’ waiter walk each arm 45DB
9 rounds

8 rounds

11 rounds plus 6

I scaled to 
7 strict knee raise to eye height
2 wall walks

10 + 5 K2E

6+10 kne

8+11 (knee raises)

7 rds + 6 reps

M / 31 / 5'8" / 149lbs

11 rounds + 5 k2Es RX'd

Last time I did 12 rounds but only with two wall crawls per round

11 rounds

Rx 7+10

10 Rounds Rx 

9 rds rx

7 rounds Rx

9rds + 12 reps

8 rounds Rx, good one! 

4 rounds rx'd 
First time doing the knees to elbows and first time actually working out using wall walks. 
This is a crazy hard yet simple workout.

Rx’ed
12 rounds

F/46/140/5’6”
1 WW short of 9
8 rds of 7 K2armpits (best I could do) and 2 WW
After watching Juan’s video about hollow hold wall walks I found out a real purpose and feel for the hollow hold.  Didn’t get nearly as close as I’m used to. 

6 rnds

RX
AMRAP 20min: 7 Rds + 3 reps (94 reps total)
-10 Strict Knees to Elbows
-3 Wall walks

11+10 Rx

Compare to: 9+2

Rx’d 
12 rounds 
Beat last effort by 1.5 rds.

M/44/6'2"/180#

Rx'd 
12 rds + 3...compare to was 11 rds + 6

14 Rds + 10 K2E Rx

Compare to: 12 Rds + 5 K2E Rx

That. Was. Awesome. Thanks HQ 
Male, 5’9”, 157lbs, 45years young 
15r rounds +1 t2b Rx

RX’d: 11 Rounds!
Wall Walks always add to the suck factor! 
Embrace It! 😂

Intermediate, 6 rounds in 11 minutes. My ceiling bar has sound very bad.

Modified:

10 strict knees to elbows
5 Strict HSPU

13 rounds, 5 reps

Wow....performed in a global gym, this wod has found many weak links just in this workout. Recorded my work and movements to compare for next time! 

10 rounds + 5 K2E

Alternated rds of 
10 knees to armpits &
10 knee raises (elbows on tower)
THEN 3 wall walks

6 rds + 10 knees to armpits

7+3 Rx 

7+3 Rx 

C&j 
12-9-6-3
Cj@115
Muscle up
11:25

10 rounds RX in 19:46
I did alternating close-grip for the K2E, wall walks until my hands were within 6" of the wall. Went way too fast the first 2 rounds (~2:20) and broke it up from there to keep a better pace 5/5 for K2E and 2/1 for wall walks so I could breath (I felt like both movements required conscious breathing).
Followed by deadlift
5 x 45/135/185/225/275

9 rounds

13 rounds + 8 K2E

last year 11 rounds + 10 K2E

All those months of strict work and HS practice have really paid off! I could have completed round 14, too, had I not paused to catch breath.

5 rds + 6 reps Rx

11 rounds + 1 knees-to-elbows
Rx

I will keep the focus primarily on strict and quality movement today and will not prioritize speed. Here some some thoughts on scaling:

Strict Knees-to-Elbows: I expect the overall volume, that will be accumulated, will be high, especially if people are actually making contact with their elbows (not triceps/arm pits!) in a strict fashion. For athletes that can do strict knees-to-elbows but will need prolonged rest breaks, I will likely reduce the reps to be completed per round and finish the remaining reps with knee raises. For example, a potential round could be 5 strict knees-to-elbows and 5 strict knee raises. A time guide, that I may use, will be that no round of 10 reps should take longer than 1:30. With that being said, if this athlete wants to attempt this workout as prescribed, I will allow them to do so being that the priority of the day is not high speed. For athletes that cannot do the movement, I will modify to strict high knee raises to preserve the hanging element of the movement. If I’m not concerned with preserving the hanging function of the movement, I can modify the movement to a lying knees-to-elbows or a seated tuck. 

Wall Walks: I will have my athletes focus on keeping a stable midline throughout the entire range of motion. This will help them to reduce issues of hyperextending the trunk throughout the movement. Similar to the knees-to-elbows, I will have athletes focus on the quality of the movement and not the speed of the reps being performed. For athletes that cannot perform this movement to full range of motion, I will have them perform a partial wall walk to a point on the wall where they can maintain sound mechanics or I will have them perform a box walk-up. For the box walk-up, keeping the feet on the box and legs straight (pike-up) will be a more difficult modification while having the knees on the box would be an easier variation. If an athlete cannot get inverted on the box, I can have them perform slow and controlled inchworms. 

10 rds + 3 SK2E (133 reps) Rx

PR by 18 reps.

It's interesting how they reported no change with fat modifying diets, yet chose multiple diets reducing fat and none increasing it. 

8 rds + 1 rep
Scaled/subbed to : 12 straight leg sit-ups / 2 wall walks
M / 40yo / 176cm / 71kg

32 yo / 6'3 / 211.2 lb
9 rounds + 8 reps
6 tempo V ups
8 inchworms with push-up

Option 1 - 7 kte + 2 wall walks = 13.5 rds in 20 mins

8 rounds Rx😊

This was actually tougher then described as you has to go strict on both K2E and WW to get maximum output. With the AMRAP chasing you for rounds the workout structure became complex and tough.
Great WOD💪🏻

7 rx’d 

7 rds rx

This makes it sound like diet has no effect on health.  Interesting considering all the diets that work well were not studied.  

Warm-up for 190918:
GENERAL WARM-UP

2 rounds of:
50-ft bear crawl
50-ft crab walk
15 arm circles
10 hip extensions on a GHD
10 push-ups to side plank
10 hollow rocks

SPECIFIC WARM-UP

Wall Walk
30-second wall-facing handstand hold
10 wall-facing shoulder taps
5 partial wall walks (with feet against wall)
3 wall walks
*Athletes can also perform all steps of the progression in a pike position with feet on a box.

Strict Knees-to-Elbows
Perform 5 reps of each step:
Knee raises
Knees-to-armpits
Knees-to-elbows
*Athletes can also perform all steps of the progression by lying on the ground and holding onto a post.

Practice
2 rounds of:
1 wall walk
3 knees-to-elbows

Globo scale: Wall Walks: if you have a wall that you can do wall walks, do it as Rxed.  If not you have options.  1. 8 inchworms, walk from flat all the way up to hands touching feet, then back down to flat.  2. 6 piked walkouts from a box, chair or bench.  3. 3 inchworms, then 15 feet HS walk.  Strict KTE: if you're without a pullup bar or Rings do 6 tempo v ups per round. 
  

Champions Club Scaling Notes

RANT: 
As with most workout like this, “strict” can mean simply not kipping, or it can mean deathfully slow and boring. In the “not kipping sense” you’ll be able to get a pretty good breather out of this one. Either way, keep your arms from bending on k2e. If you are going super slow motion then you’ll want to extend the time cap to maybe 25 or 30 minutes. Wall walks can also be of the sloppy variation or the strict one. I think you know what my preference would be.

I SHOULD TRY THIS RX’D IF: I can go fast on wall walks without my butt jiggling all over the place.

GROUP VERSION:  this with an extended time cap (determine that as the workout is going on) but maybe have some people do handstand descents in place of wall walks.

INJURY VERSION:
We have pulling from the hips/midline, a static midline, pushing from the arms, and a general upside-downness going on here. Pick 2 of those things you can do and go for 20 minutes.

WARMUP:
Squat — k2e prep
Jump rope — always
Otherwise, most of the coaching here will be done in the workout so use the warmup to practice things you suck at.

GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB):  3. My lower abs are already fried from some L-sits a few days ago.

INTENDED STIMULUS
.
This a beautiful workout! It will challenge your core as much as your aerobic capacity, even if it is not a firebreather. In the knee to elbows, your upper back arms will work to create stability so that your lower back, your abs, and your hip flexors can rotate helping you ball-up to bring those knees to the elbows. For the wall walks the roles revert. Now is your lower trunk creating all the stability and your upper back and arms are adding the dynamicity. One thing is fundamental today: purpose. You can get those knees to the elbows by throwing them like a dead fish, but that's not what wen want. We want you to choose a range of motion that you can control, no the other way around. If you can only bring the knees to the triceps with control, be it. The same applies to the wall walks, you can get up to that wall, but if your vertebral column is all overextended and you have no control over your shapes, you are missing the point. Walk up to that wall as high as you can while keeping a lovely hollow body. That will give you a much better stimulus, that will make fitter. If you have these skills, it is still easy to underestimate this workout. Twenty minutes is a long time, and there is plenty of time for both movements to break. If reducing the number of reps will allow you more sets and better mechanics, you will end up hitting a better aerobic stimulus. Today we are looking for a lot of reps with impressive form. Accumulate volume of gorgeousness. Move with style.

OPTION 1
Complete as many rounds as possible in 20 minutes of:
7 strict knees-to-elbows
2 wall walks

OPTION 2
Complete as many rounds as possible in 20 minutes of:
7 strict ball-ups
2 partial wall walks