CFWUx2 8*45b/f/oh lunges
22:28
95lb lunges
All singles c2b

September 12th, 2021

wu: bike, scales, black roll
skill: db variations

wod:	500 m row
			40 str. band (violet) assisted pull ups
			10 front lunges 45 kg 
			10 back lunges 45 kg
			10 oh lunges 40 kg
					12:50

post: bike, stretch

20:00
#135- Pull Up

18:43 with 135lb barbell. Lunges with 1 break each type to turn around and no rack used. Started pull-ups as 7/8 reps at a time but that lasted until 37 then 5/6 reps most of the way until the last 12 (5/4/3) Chest to bars took way longer than expected. 

182/42/176cm

Completed 8/22. Intermediate option, but no rower so ran instead. 

13:50 something. Overhead lunges at this weight required 2 breaks. Brutal.

subbed:
600m run
75 pull-ups
36 walking lunges, 35# dbs

17:05

intermediate: 17:20; OH lunges were supremely weak 

Intermediate 

13:37

M/35/6'/175#

Intermediate scale
14:48

Deo gratias

RX：14'59''.
https://youtu.be/-7Dfaka6XdU

M/25/5'8"/155lb
CrossFit AFK

17:07 - Sc (used 50lb dumbbells for the lunges, hang, front rack, overhead variations)

Male 23y 175cm 82kg
scaled to 135lb

18:30

No metters on My cheap rower so 3 min rowing: 16.6cal
90 keeping chest to bar pu
 

13:01 

strict ring rows instead of PU
135lb on the barbell

M/28/6’1”/200lbs

RX:14'57''.
https://youtu.be/-7Dfaka6XdU

I'm fried from this week...pu took 20:00 alone...

Sc to 115#/PU...27:03

Scaled
600m row
90 pull-ups
12 lunges, weighted back rack (95#)
12 lunges, weighted front rack (95#)
12 lunges, weighted OH (95#)
16:03

No space to do walking lunges. Gotta work on pull-ups more.

CrossFit Virtual Games event 10
10:00

Modified this sucker to 200 single jump rope, fifty 45 degree incline pull-ups, 45 lbs for the lunges.  Lunges with only bar really helped stretch this old guys ligaments & tendons.  Thx for helping me stay healthy!

14:08

600m Row
90 Pullups 
36’ Back Rack Walking Lunge(95lbs)
36’ Front Rack Walking Lunge(95lbs)
36’ OH Walking Lunge(95lbs)

10-9-8-7-6-5-4-3-2-1 reps for time of:
Wall walks
DB’s Thrusters 22.5kg x2
Time cap 20mins
-100reps (wall walk 2/3)
https://youtu.be/hKWLADCY3u0
영상보니껀 쓰러스터도 팔을 끝꺼지 안피네요ㅠㅠ 
시간내에 끝낼줄 알고 만만하게 봤는데 
이 월워크에 대한 시간과 노력의 투자의 필요성을 느끼게 되었습니다.

Jose 19:36 jumping pull ups/45 lb bar
Brian 18:36 jumping pull ups/45 lb bar

thanks for the workout!

Intermediate @ 135#.

16:18

Scaled to 600-m row, 90 pull-ups and 95-lb barbell for lunges
11:56
m/53/5'11"/200#

40 SDHP 45#
50 knee pushups
12 lunge 45# on back
12 lunge 45# on front
12 lunge 45# overhead

8:01

Did yesterday's WOD then a scaled version of this:

500 meter run
45 assisted pullups
2x50lb Dumbbell lunges (hold at my side, front rack, overhead)

11:57

Modified:
--
For time
60 DB SDLHP w/ 2x 9,5 kg DB
60 inverted rows 
24 DB walking lunges,  front-racked w/ 2x 9,5 kg DB
24 DB overhead walking lunges w/ 2x 9,5 kg DB
24 DB walking lunges,  front-racked w/ 2x 9,5 kg DB
24 DB overhead walking lunges w/ 2x 9,5 kg DB
30 inverted rows 
SCORE: 22'26''
--
Nut much time for planning ahead, so I more or less improvised this one as I went along, trying to keep a good flow. 

Jerk pull-ups (no grip with 96% humidity) 
95lbs
13:47

Subbed/scaled:
400m run
90 pull-ups/inverted rows (10/20/10/20/10/20)
36 Alt lunges back racked (65#)
36 Alt lunges front racked (65#)
36 Alt lunges overhead (65#)
19:33

24:21, beginner.

Beginner Option:
For time: 8:59
400-m row
50 assisted pull-ups
36-ft. walking lunge, weight back-racked
36-ft. walking lunge, weight front-racked
36-ft. walking lunge, weight overhead
got the Stimulus fir this workout 

600 row
90 JPull
75# backrack, frontrack, OH lunges some distance
22min no motivation in sight

Champions Club Scaling Notes

RANT
Nothing to rant about, except the badminton and ping pong peeps in the Olympics are awesome!

WORKOUT THEMES
For the elite people it's probably using endurance/cardio fatigue to challenge their pulling and squatting stamina. For the rest of us it's probably a Just Finish It type of workout. Pulling with skill, squatting with unilateral loading and upright torso are also major themes.

MAIN DECISION
Do it as part of the Games theme, or adjust the format to fit a different purpose?

TECHNIQUE SCALE
AMRAP in 20 minutes of:
Run 200 meters
15 kips
20 lunges

CONSISTENCY SCALE
As is.

INTENSITY SCALE
As listed, sprint the row, and split up the pull-ups and lunges however you want.

INJURY SCALE
Upper-body - AMRAP in 20 minutes of: 600-m row, 40 one-arm dumbbell overhead lunges
Lower-body - AMRAP in 20 minutes of: 200-m weighted carry, 2:00 strict pull-up practice

MY STUFF
I guessed wrong earlier in the day and tried to improvise the pegboard/ohs/du workout. Then came back and did 3 rounds of 400-m run, 11 strict pull-ups, 20 overhead lunges w/ 45-lb. plate

GENERAL FEAR LEVEL: 7