CFWUx2 10s 10dus
28:54

18:31 - Rx’d

18:16 rx

Escalonado a 10 C2B pullups x ronda. Mis butterfly c2b pueden mejorar mucho. 

9:41

Contento porque metí Unbroken los du cada ronda.

Me propuse meter ub los du y en 2 rondas los c2b. Organicé el wod con trabajos y descansos planeados. En el minuto los du y en los :30 cada set de 5 c2b. Salió acorde a lo planeado. Antes de agregar reps trataría de que cada set de c2b se parezca a la anterior. Fuz bastante errática la técnica todavía. Muy lindo WoD. No sé de dónde saqué la fuerza para entrenar, estaba bastante dolorido del wod de pistols y flexiones. Asi que me palmeo   el esfuerzo tb.

Gracias🙏

15:52 used rings and limited kip, otherwise as rx’d. All strict singles round 5. Thumbs to nipples. First 3 rounds of dubs unbroken. Then messed up 2x round 4 and like 4x round 5. Coordination started to go with arm fatigue. 

180#43%176cm

58 yo m 5’5” 153lbs

5 rounds for time of:
50 stroke row (no arms)
15 band assisted (3 tubes) chest-to-bar pull-ups

15:00

10:09 - scaled to 3 rds of 50 d/u and 10 kipping CTB

M/26/5'8"/170lb
CrossFit AFK

10:58 - Rx (Double-unders unbroken felt good today. Did pull-ups at the park, hot and sweaty bars, could really only hang on for 3-5 reps at a time plus the bar is short a.k.a narrow grip not fun for chest-to-bars. Butterfly wasn't even an option. Good challenge though. Practice some bar muscle-ups and triple-unders after while trying to cool off in the heat.) 

Subbed 100 single unders per round:

20:30

42 / 6’0 / 195

Didn't time...SC to reg PU. ✅

10:28 Rx

12:29 rxd 

11:23 Rx

Intermediate Option:
5 rounds for time of:
60 double-unders
10 chest-to-bar pull-ups

9:47

15:40 Sc
15 C2B attempts each round

11:49, 10 C2B per round. 

14:23

10:05 Rx
M/35/192

Rx. 8:35
https://youtu.be/DJMnegTzbw0

Did partial rep scheme of yesterday's WOD (220606) and only 2 rounds of today:
220606 - 30-20-10 reps of
Push-ups using bars to create deficit
Single leg squats to bench
220607 - 2 rds Intermediate Scale
60 DUs
10 CTB Pull-ups
12:55

Body was feeling pretty rough yesterday and I have a fitness test coming up this week, so I decided to throttle back a little in order to not be too worse for wear at test time.

20' 9sec

5rds 8:36

60 DU’s
10 C2B

GWU: Jog 3x 10 Lat/med hops/10Sqt/10abmat sit-up/ 10Ringrow

SPWU: SU’s>DU’s
2x 5 Scap Pulls/5 Kip Swing/5 Strict PU/5 Kipping/ 5 kipping C2B

COOLDOWN: shoulder stretches/feet mob

11:49 Rx

Rx   5:39

Unbroken DU and C2B.

We still can't reply to others' comments, eh main site?

18:12 Rx

Rx’d:  11:51

14:40, regular pull-ups and lots of trips

With 20# weight vest, 19:59.

Another beauty.  Both of these movements – while not goats – are pretty challenging on their own for me.  With the vest…ick.  Did pull-ups in sets of 5 the whole way through – small victory there.  Dubs were okay until round 5, when the wheels came off and I could barely string 5 together.  Vest today turned a 10 minute WOD into a 20 minute one – blech.
 
#weightvestmonth

49m/5'10"/180

M/42/140lb

7:57 RX (DUs + C2B)

Intermediate option

7:30

https://youtu.be/Pqqyh-D0KUY

Scaled/subbed to 200 runs and 12 pull-ups. 
13:07

59/5’8”/156

scaled to 10 rounds of 30 double unders & 5 strict pull-ups

12:31

scaled to 5 rounds for time of:
60 single unders 
5 chest to bar pull-ups jumping from 18” box 
8:54

Scaled to:
5 Rounds 
100 S/Us
15 Strict P/Us
26:10

7:37 Rx

7:37 Rx

M/47/6'2"/185#

Rx'd 
14:22

Beginners Option:
assisted pullups
time: 7:55

14:13 did 30 20in  box jumps and reg. Kipping PU 
Redid with 60 singles 6:46

15:17
Tough one for me. Battling elbow/bicep injury and not good at DU. Sore from yesterday pulling workout in afternoon after WOD

5 rounds
100 single unders
Pull ups (2 rounds of CTB and 3 rounds of regular assisted)

Jumping C2B pull-ups
14:28

5 rounds for time of:
60 double-unders 
15 chest-to-bar pull-ups jumping from box
18:39

13:49 intermediate

Scaled to
5 rnds
w/20# vest
80 toe touches to 2-25# plates and a 10# plate
10 CTB
11:01
m/52/175
practiced DU's before wod just to make sure I could do them
but 300 DU's "would be unwise at this juncture of my career."

Modified:
--
5 rounds for time of:
60 curb jumps
20 inverted rows
TIME: 12' 58
--
Peace.

9:15 Rx

M/36/6'/172#

13:24 Rx; traditional kip

Deo gratias

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Pulling with skill and extra range of motion, jumping with accuracy and elasticity

					SHORT		MEDIUM		LONG

LIGHT
						x
MEDIUM

HEAVY

SCALING FOR LIMITING FACTORS
Coordination - turn off the timer and do the workout as listed
Speed - sub 30 touch-and-go box jumps (keep feet together) and cut ROM on pull-ups to keep them unbroken
Accuracy - as listed, all sets must be unbroken or start over
Stamina - mush everything together into 1 round, or at least 2 rounds of half and half

MY STUFF
7:06, but I scaled to regular kipping pull-ups and rounds 3-5 were 20-in box jumps, 30 reps per round

GENERAL FEAR LEVEL: 6