CFWUx2 2*30tgu
2r +40 reps
Finish r3 after buzzer +2:00

3R+37 Rx (Did strict bar dips)

2 rounds plus 43 reps 
No rower, so 20 SDHP 

completed 211117 in lieu of rest day.

no rower or rings, so used the same sub I did 201231, which was:

Subbed 150 singles for rows. X10 55lb Tricep pull-downs and push-ups for dips (push-up's from DB's this time). 10lb med ball tgu (35lb DB this time).

4 rounds + 17 SU

201231: 3 rounds + 150 singles + x10 dip subs + 2 tgu

November 6th, 2021; night*

wu: bike, slihps (h=hang), sg db
skill: tgu

wod:		amrap'20
			   20 cal row
			10 strict negative ring dips
			10 tgu 10 kg db
			3 rnds + 10 dips

post: row, shoulder accessory, stretch
* I had to take an extra rest day after the last wod.

6 tgu short of 4 rounds with strict ring dips. Rowed harder this time until round 4 when I ran out of gas. Also did dips in 9/6 reps the first 3 rounds, which didn’t help my score or my tgu’s. Started with sets of 4 tgu per side, then 3, then 2...round 4 dips broken 6/4/3/2
Shoulder stamina on tgu as well as cardio...

180/42/176cm

subbed:
20 pull-ups
15 dips
10 PPs, 50# dbs

3 1/3 rounds

(PR: 3 2/3 rounds)

Rx
3 Rea + 20 Cal + 4 dips ( parallette)

4 rounds 20 reps @25lbs
M/49/5’7”/150

M/35/6'/175#

3+34 Rx

Deo gratias

Had to scaled it 

3 rounds +20 sec row 
No cal in my cheap rower so 1:30min rowing
15 strict ring dips
10 Turkish get ups with 41 lb dumbbell

Male 23y 175cm 83kg

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

2+44 - Rx (Ring dips, the 50lb dumbbells was heavy for sure. The 15th get-up I stood up but did not get down before the timer.)

Rx : 4rd’s + 20 cal focus : pace

https://youtu.be/wze1pa-g0MU

12/31/20: Sc 35# db 3+6/-/-
Today: Sc 35# db 3+20/-/-

3 + 2 rxd

20 mins of:
20 sdhp #45
15 dips on rings
10 tgu #20
3 rds 15 dips

3 rounds + 11 calories

3+41
Sub 1:00 bike, bar dips, 35 lb tgu

4 rounds + 34 Reps in 20 minutes of:
20-cal. row
15 chair dips
10 dumbbell Turkish get-ups, 25#

3 rounds + 250m

4 rounds even

AMRAP 20mins:
20 SDHP (45#)
15 dips
10 Turkish get-ups (25# db)
4 Rds + 13 SDHP

Compare to: 4 Rds + 11 SDHP 

Modified / scaled:
--
Complete as many rounds as possible in 20 minutes of:
20 DB SDLHP | 2x9,5 kg DB
15 bench dips, elevated feet 
10 dumbbell Turkish get-ups | 9,5 kg DB
SCORE: 4 rounds in 19' 56''
-
201231 was 3 rounds + 20 SDLHP, dips w/ feet on ground  and a 7,5 kg DB for TGU. So, some improvement. 
Completed 5 rounds for good measure, in about 25' (on 201231 it tooke me 33' to complete 5 rounds) 
Still struggle w/ TGU, but definitely felt easier this time. 
10 + 10 km bike ride to & from office, second one just before WOD. 

M/49/85
10dips
35#

3r+27

20 Row (cal)
15 Ring Dips (no kip)
10 Turkish Get Ups, 50 lbs

Rx: 5 rounds + 9 row cals 

M/30s/225lbs

Warm Up

500 KBS 14kg
100-10-90-20-80-30-70-40-60

then…

20’ AmRap

20 KB SDHP 14kg
15 Honest Push Up
10 KB Alternating Turkish Get Up 14kg

3 Rounds + 35 REPs

Baldur
21-15-9 reps for time of
strict pull-ups
ring-dips
-04:00

Scaled with 25pd weight and some assisted dips. 2 rounds plus row, dips and 7 turkish get ups. 

4 rounds + 4 cal Rx'd (with strict ring dips)
201231  was 4 rounds + 20 cal
m/53/5'11"/200#	

Scaled:
cal row to 40 2x30#DBs SDHP
15 dips
10 TGUs w 45#DB

4 rounds + 40 + 3

Scaled weight to 35# DB:
3 rds + 20 cal + 15 dips + 2 TGU

201231: 
Subbed 40 reps SDHP w/ 50# KB (no rower). Scaled to 35# DB after first 3 reps with 50# DB: 3 rds + 10 reps 

2 + 37 ( 2 TGUs)
box dips
20# DB

been a rough few days. Just wanted to move today. Finished the last 8 TGUs after

4 rounds plus row and 5 dips
 plus 2 minor interruptions 
201231: 4=

Subbed/scaled to 4 RFT of:
20 cal row (about 315m for me)
15 ring dips
15 burpees. Back wasn’t liking the twisting motions in the TGUs. 
15:39

58/5’8”/155

M/46/6'2"/180#

Rx'd 
4 rds even...exact same as compare to

Complete as many rounds as possible in 20 minutes of:
20-cal. row
10  ring dips green band
10 dumbbell Turkish get-up 20 lbs
3rds +31 reps

sub/scale:
400m run
15 bar dips
10 Turkish get ups 35lbs

2 rounds + 7 TGU. Finished round 3 in 20:55

Compare to 201231
3 rounds 
Same scale except dropped down to 30lb DB for rounds 2 and 3. 

Scaled down to
0.2 miles on elliptical trainer (low resistance)
15 ring dips, 1 heel on box
10 turkish get-ups, 18lbs dumbbell

3 rounds + 0.07 mile elliptical

I don't like TGUs with a time priority. TGUs take time and high technical accuracy. Maybe CF should consider a lifting day of TGUs, like 5-3-3-1-1-1-1 (hint)?

3+14rx

210916: RX, 3rounds+28
201231: RX 3+12cal

201231 RX：3R+36. https://youtu.be/H11mhzcxaGQ
210916 RX：4R+20. https://youtu.be/_npOqP0v74A

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Use cardio/resp. fatigue and shoulder stamina to challenge out TGU. Also give us a dose of humble when you realize how much conditioning high rep TGU is.

MAIN DECISION
Keep the rx on dips and tgu and cut reps, or modify load and keep reps?

TECHNIQUE SCALE
Extend time cap to 30 minutes and keep as close to rx as possible

CONSISTENCY SCALE
Sub strict push-ups for dips and sub 20 one-arm dumbbell overhead lunge for TGU

INTENSITY SCALE
Do jumping dips and a very light dumbbell on TGU.

INJURY SCALE
Upper-body - AMRAP in 20 minutes of: Run 400 meters, 20 one-arm dumbbell overhead lunge
Lower-body - AMRAP in 20 minutes of: 20 sit-ups, 15 dips

MY STUFF
5 rounds, plus 200m - finished in 20:23. I did a 400m run, used 35-lb., and also did one round with 20 dumbbell overhead lunges.

GENERAL FEAR LEVEL: 7