CFWUx2 ohs 10*45 10*45 5*95 1*117
2r
117 ohs

5R @35 DU and 35kg

100 single unders
95# OH squat

4 Rounds + 58 single unders

Modified for beginner and to complete at home:
Complete as many rounds in 7 minutes of:
75 single-unders
10 goblet squats 
*24lb dumbbell
6 Rounds
5’5, female, 125 lbs. 

3 + 21 su. 100 singles, 95#

3 rds + 30 DU in 4th

4 rounds plus 50 reps with 105lb. 

PR by 10lb and 21 reps. Unbroken squats of course but cleaned and jerked into back rack and set for ohs from there. First round of dubs unbroken but then it kept getting worse. 

178/41/69”

4 + 31 
#115

4R + 50reps 51kg

M/43/6’3”/215
4 rds + 55 reps

prev: Jul ‘18, 41 y.o.: 4 rds even

3 rds + 12 DU
65# heel on 10# plate OHS

2 rounds and 5 back squats at 95#.  175 reps

JonNYC

M/34/6’/175#

3 rounds Rx
(Should have warmed up. Should have scaled to 115 lb.)

3 Full Rounds

Complete as many rounds as possible in 14 minutes of:
50 double-unders
10 overhead squats
♂ 10 lb.
5 rounds

4 rounds + 50 DU + 3 OHS; as Rx

M/27/195/6’1”

3rds+50x DUs rx

M/25/5'8"/160lb
CrossFit AFK

4+55 - Sc (115lb)

4+36

RX DU
10x KB Snatch (53)

34/M
 Left knee is bothering me on random things so I switched off OHS almost immediately

Scaled weight to 95#
4 rds

180709 was 3 rds + 50 DU + 5 OHS with same weight scale

4 Rounds + 6 OHS

45 / M / 210 

Man, those OHS at 135 were tougher than expected.  Made me realized I haven't done met cons with "heavier" weights in way too long.  

4 rounds and 17 double-unders

Scaled to

20 DU
10 OHS 115#

3+1.

3 rounds of single-unders and 66#

I scaled to SU because during the technique training I was failing miserably in the DU and 40lb SB for the OHS because I still don't have a bar available. Added some HSPU at the end because I wasn't feeling really good about subbing for SU.

Did 8 rounds + 53

4 rounds in 7 minutes of:
50 single-unders
10 overhead squats, 95#

5 rounds and 50 double unders RX
350 reps RX

4+20 scaled to 115 lbs

Compare to 180709: 3+53 Rx

Sc to Su x2/95#
2 rounds + 100/1

3 rounds plus 12
50 DUs
10 50lb DB thrusters

M 50/190/6’
Scaled ohs to #115.  4 rounds.

Subbed to 75 lbs. 
4 rds + 5 d/u 
I tried to pick a weight where I can go unbroken. 75 was a great number for me today 

4rds + 50 

50 DU’s
10 OHS (80lbs)

50kg barbell 3rounds + 50dubs 

3 rounds RX

Rx 3+6

So much tripping on DU’s

35/185/5’9/M

4 + 54 scaled 
45#
singles 

AMRAP 7 mins 
100 SU
10 OHS (75#)
4 Rds + 28 SU

Compare to: 5 Rds + 50 SU + 5 OHS(75#)

Got less Rds today but looking at my notes I only did 50 SU last time not 100.

3 rounds + 32 DU Rx
m/52/5'11"/200#	

2 rounds + 19 double unders Rx

Not feeling the sprint today so scaled to a technique day:
5 untimed rounds of:
50 double unders
10 OHS @ 115lbs

Scaled double unders to SINGLE UNDERS
and did ohs with 42 Lb. DUMBBELL
Score : 5 rds + 22

Scaled OHS to 60lbs

3 rounds + 50 DU

Really enjoyed it, but geez I was breathing heavily by the end!

Excellent WOD! Fun challenging yet doable 

3 rounds RX
47/5’11/196

150 box jump on tire
30 overhead squats with broom
8:11

Complete as many rounds as possible in 7 minutes of:
50 double-unders
10 overhead squats
♂135 lb.

201012 = 3+52
180709 = 3+51

Complete as many rounds as possible in 7 minutes of:
50 double-unders always in joy doing du”s
10 overhead squats 75 lbs
4+25

Scaled to 75# OHS and extended to AMRAP 20 for practice:
@ 7:00 - 3R+5DU
7R+20DU total

Kept tripping up on the DUs.

M/45/6'2"/185#

Did this as soon as I got home after night shift so lightened the load to 75# the rest as rx'd
5 rds even
Legs felt heavy from all the squatting the past 4-5 days

3 rounds in 7:00 scaled to 100 SU and 10 OH squats at 65#. After the time cap I added two more rounds for additional practice.

Scaled to
25 DU
7 ohs @ 95# (for some reason I had 7 written down instead of 10)
5 rnds even---had 20 sec left to get some du's but rushed too fast and missed my attempts
m/50/175
25 more du's/5 more ohs than compare to.....
will make up the back squat wod this afternoon
compare to
was
25 du's
10 ohs @ 95#
3 rns plus 25 du

＊Scale
25 double-unders
10 overhead squats  / 75lbs

3R 28reps

RX:4R+50 reps.
https://youtu.be/XRAd-T3FZFU

Champions Club Scaling Notes

RANT
Nothing to rant about

WHAT ABOUT THE MOVEMENTS
Double under - jumping with elasticity and a decent amount of accuracy
Overhead squats - squatting with a heavy demand on upright torso and shoulder stability

WHAT ABOUT THE FORMAT
This one is meant to be a sprint and assumed to be unbroken. 10 reps should feel challenging at the weight and the double unders are either a lung burner or a rest for another set of ohs, depending on how good you are. At 7 minutes and with the reps listed, technique would be assumed.

TECHNIQUE SCALE
Same movements and reps, just extend out to 20 minutes.

CONSISTENCY SCALE
Same as technique scale

INTENSITY SCALE
AMRAP in 7 minutes of:
12 touch-and-go box jumps, 20 in.
8 heavy(ish) goblet squats (or front squats)

MY STUFF
I wasn't really feeling it today either so I did 7 minutes of: 7 OHS at 75 lbs and 50 singles. Still got a good breather out of it and really emphasized keeping my shoulders as externally rotated as possible on ohs.

GENERAL FEAR LEVEL: 7, maybe 8 if this is in your wheelhouse