CFWUx2 5*30/40row*2
4r +15 reps (+15 reps after buzzer)

6 rounds + 12 rows with left arm
Rows with 50# dumbbell
50ft double dumbbell (50#) overhead carry for handstand walking. 

one day rest

wu/ bike, sg db
skill/ free handstand

wod/		amrap'15
			15 sg db row 17,5 kg each side
			1 min hs hold wall/free
				5 rnds

post/ accessory, bike

5 rounds plus 31 reps 
Subbed 5 wall walks for each 50 ft. walk. 

4 rounds plus 28 rows. PR by 31 reps if a foot if HS walk is a rep. Mostly 24-26’ HS walks. Fatigue forced shorter walks the last 2 rounds. Shouldn’t have taken a break on left arm set 5 rows, could’ve probably gotten rows done. 

182/43/176cm

Last time i did tjis was 2020 i got  3 rounds and 15 rows then. 💪

4 rounds and 8mts handstand walk

No 50lb db, 24kg kettlebell instead.

M/ 37y/ 174cm/ 75kg

rx:7r.
https://youtu.be/REsQ0Ra8Cy4

Beginner option: 
12 + 20 

Sc. 5R+10

https://youtu.be/bglFfBVCO64

M/26/5'8"/160lb
CrossFit AFK

4+4 - Rx (5x10ft handstalk walk sections. Unbroken dumbbell rows.)

M/48/180/5'7"
Beginner scale
10 rounds

10+1 RX

7 rds + 22 SA DB-ROW Rx

M/36/6'/172#

5+30
Rx rows, 25-ft. each round

Deo gratias

6 rounds + 30 reps
scaled db row to 35lbs. 
scaled hs walk to 25 ft waiter walk with 50 lb db each arm. 

Busy day got a 5k in first thing the morning for mental health awareness. 30:07.

5 rounds +25 reps in 15 minutes of:
15 dumbbell rows, left arm, 50#
15 dumbbell rows, right arm, 50#
1 min handstand Practice

Modified, using 2x 12,5 kg DB:
--
Complete as many rounds as possible in 15 minutes of:
15 dumbbell rows, left arm
15 dumbbell rows, right arm
30 shoulder taps from plank with elevated feet
6 rounds + 6 rows. 7 rounds completed 
--
Peace.

Don't have HS walks, so scaled to x5 wall walks each round. 

6 + 15 rows. 

The wall walks were just as bad as I had remembered them from 22.1 and 21.1! 

6+15+15, finished round 7 at 15:57. Subbed 50’ waiter walk with each arm for HS walk. All with 50lb DB. 

I did the "Lucas" WOD in 44:50 Rx

3 Rounds for Time
30 Weighted Sit-Ups (15/10 kg)
24 Box Jumps (60/50 cm)
30 Kettlebell Swings (20/16 kg)
24 Burpees
30 Deadlifts (50% 1RM)
24 Wall Ball Shots (9/6 kg)
30 Push-Ups
24 Air Squats
30 Double-Unders

15’ of
15 db row right then left arm
30 shoulder taps hand stand facing wall
6 rounds

3rounds+30reps+25ft 

Rows Rx
followed by 45 second planks with feet on bench. 
6 rounds 

Rx   9 rounds + ~2' Handstand Walk

15min AMRAP: 10rds + 1

15 KB Row (35lbs)
15 KB Row (35lbs)
50’ Bear Crawl (slow/controlled, keeping weight over shoulders)

6 rounds 
Weight Rx, performed 50 "handstand shuffles", last round palms didn't leave the mat but shifted weight 50 times.
M/30s/225lbs

Son(14):
3 rounds plus rows in 4th
35lb plate and counted seconds of HS hold

Used 35# DB (heaviest I have) and subbed 5 wall walks for HS walks.
7 rounds

DB rows were all unbroken. Wall walks were unbroken for the first few rounds and the struggle became real in the back 4. No compare to data recorded.

8 rounds 40lb kb with 50ft waiter walks

6 rounds Rx'd
Compare to 200417: 5 rounds + 30 reps
m/53/5'11"/190#	

Rx’d: 4 rds + 30 reps + 21 ft.

200417: 4 rds + 30 reps + 9ft

Good workout to build muscle and practice hs. Scaled to 7.5m hs and 17.5kg db. 8rds + 15 reps in 15mn

5 rounds + 30
Lots of stops and starts on hs walks

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Scaled/subbed to
44# kb single arm rows
40 ft waiter walks, with a 35# DB
R1 all unbroken, rows broken once in remaining rounds. All waiter walks unbroken. 

7 rounds in 14:56

200417:
6 rounds, 35# DB rows (all unbroken) and a variety of wall walks and handstand holds

7 rounds did 24kg KB and 50ft per arm waiter walk. Followed by 5 rounds 100ft bear crawl and waiter walks all just under 26min. 

4 rnds scaled 
15 rows@35#DB /arm
15 wall facing HSPU

041720: SC 50#kb/5 wall walk: 4+15/15/1
Today: same SC: 6+5/-/-

KLAS: SC 8#/plank hold 1min: 6 rounds

5 Rounds 
RX

Complete as many rounds as possible in 15 minutes of:
15 dumbbell rows, left arm
15 dumbbell rows, right arm
25-ft waiter walk, left arm
25-ft waiter walk, right arm
 50-lb DB 8 rds
Post rounds completed to comments.

Subs / scales:
36lb dumbbell
30 shoulder taps, wall-facing (start with a wall walk)
6 rounds

Sub/scale:
35lbs dumbbell 
5 wall walls per round

5 rounds + 28 

8 Rounds ℞. Hell of a workout! 
Really nice to see three-point rows incorporated in a workout. Made sure to keep control of this movement and not rush through the positions. Coach Fei at CF SaiLei did a great job in the warm-up and prep work, and gave me solid feedback on my upper-body position in the row.

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Medium and medium. Stamina and coordination plays a major factor in intensity. Also, made during lockdown so a theme was probably something you can do with minimal equipment and enough space outside on the grass to practice HS walks with some cousin if you fall.

ASSUMED
You can handstand walk 50 feet unbroken

MAIN DECISION
Is 15 minutes enough time for me to practice these two movements?

TECHNIQUE SCALE
AMRAP in 25 minutes of:
15 one-arm ring rows
15 one-arm ring rows
2:00 handstand walk/kick-up practice

CONSISTENCY SCALE
5 minutes of one-arm ring rows
5 minutes of handstand walks
2 minutes of one-arm ring rows
2 minutes of handstand walks

INTENSITY SCALE
AMRAP in 15 minutes of:
5 strict pull-ups
50-foot bear crawl

MY STUFF
I did 5 rounds of 15 one-arm rope rows each side, then a 35ish foot handstand walk unbroken. Around 16 minutes or so

GENERAL FEAR LEVEL: 4