5 rnds
15 m fr lunges 40 kg
4 strict c2b pull ups
8:07

13:03

21:02 - Rx’d

14:39

8min46 rx

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

14:25 - Rx (Little slower than last time, just tried to check the box today on this one. Did 5s on pull-ups, easy steady state workout.) 

95# BB front rack lunges, 20 PU: 19:07

13:49 for only 4 rounds as rx’d. Done out of sequence also. Enough for me today. Unbroken lunges and 2 sets each on pull-ups, so plenty of intensity. Began round 1 pull-ups with 12 strict and stopped because I didn’t want to get too gassed too early. After the 2nd set of pull-ups my HR kept getting redlined on every set..

No warmup except 6 goblet lunges w a 50 , no breakfast, and only 1 pot of matè! 

180#43y176cm

20:02 - scaled to 4 rds of 25# db lunges at 50’ and 15 kipping pull-ups.

11:40 Rx
M/35/197

M 52/205/6’
Scaled the lunges to #50 sandbag.  
12:08.

Misread this, SC 35# dbs/15 k2e...17:30
8/22/21: Sc int 35# DBs/20PU...19:23

modified at CrossFit Berwick:  5 RFT - 100' walking lunge, 50' backwards walking lunge, 25 pull-ups.  21:24.  no weights used

7.08 

2x10kg DB - 15m lunge 
15 PU 

First Wod in a while since illness so scaled considerably. Good to get a sweat on! 

As rx’d, 11:46 (PR).

Whoo, this one is a spicy meatball!  Unbroken lunges, and did pull-ups 25 / 15-10 / 15-10 / 10-10-5 / 10-6-5-4.  It’s metabolically tough starting in round 2, and the  grip/forearms/biceps really start to get nasty by round 4.  Splits were:  1:30 / 2:00 / 2:30 / 3:00 / 3:00.  PR by about a minute from last year’s effort.

49m/5'10"/180

M/36/6'/178#

15:56 Rx
(lunges unbroken; pull-ups were a struggle)

Deo gratias

15:30 intermediate option (15kg DB)

21:21
17.5 kg DBs

24:50 #35lb DBs barbell last set.

35/m/5'6"/168#
RX
15:55

13:33 intermediate

Did Nancy (intermediate) from 220815, results there.
Then
2 rounds, untimed
50ft weighted walking lunge 25# DBs (not in the front rack)
25 ring rows

Plagued by back spasms the last 4-5 days and some sort of elbow issue I am getting looked at, so I did what I could. Ring rows, light OHS, and keeping the DBs at my side didn't cause too much issue.  I tried just to hang from the pull-up bar and that was too much load on my elbow, and I knew that a front rack carry was a definite no-go today.

Did a trail run this morning and a bike ride coming up after this

3 rounds:
15 strict Pull-Ups
10 strict ring dips
20 lunge steps

About 15 minutes 

28:58 Rx

Rx’d: 12:22

210822: 13:26

Modified:
--
5 RFT of: 

20 DB front-rack lunges @  2x 12,5 kg DB
25 inverted rows 

Time: 17'21''
Compare to (similar) : 17'58''
--
Peace. 

14:22 - 35lbs dumbbells 

Compare to - 16:12 - 20lbs dumbbells.

Scaled to
5 rnds
50' wlking lunge w/ 60# sandbag
20 strict pull ups
1-2:43
2-6:29
3-10:29
4-14:42
5-18:29
m/52/175

19:50 with #50 lbs dumbbell 

M/31yr RX’d at 31:29 with 75 strict pull-ups and finished the last 50 attempting to Kip which helped a lot and really sped things up obviously. Still learning that movement. 

RX: 12'22
DBs: @24kg (52,9lb)
No DBs @22,5kg available

Intermediate w/strict assisted pull-ups

14:21

4 rounds for time
50ft(15meters) dumbbell front rack lunges- 16kg
15 banded pull ups
15:09

19:01 #50 DB, Ring PU, and an added challenge angled driveway 
Wife #10 DB assisted 15 PU 15:51

5 rounds for time of:
50-ft dumbbell front-rack lunge
15 banded pull-ups
25 lbs front rack lunges 
14:54

14:52

https://youtu.be/igZK3Ksb_bQ

22:10, scaled
5 rounds for time
20 DB reverse lunges (40lbs)
10 strict ring pull up
10 Kip swings on the rings

27:12-jumping pull ups, #30 dumbbells

Home gym. Rxd.

13:44

210822: rxd. 15:52

Lunges unbroken rounds 1 and 2. Break at the turn rounds 3 to 5. Pullups broken 2 sets, more each round, single stricts the last 9 ish.

•19:00
•banded pull-ups
•2nd workout after 220815

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Gymnastics and... I'd still wall weighted lunges gymnastics I think. Eh, maybe weightlifting, because squatting with weight is weightlifting. Stamina, squatting, unilateral loading, grip strength, pulling with skill are also themes.

					SHORT		MEDIUM		LONG

LIGHT

MEDIUM								x

HEAVY

STAMINA SCALE
Sub 50 unweighted lunges for weighted lunges, go for the closest to unbroken as you can (also means no resting/pausing/stopping rhythm on lunges).

STRENGTH SCALE
Sub 15 strict pull-ups per round instead of kipping

COORDINATION SCALE
AMRAP in 15 minutes of:
20 lunges
15 kips
*practice strict pull-ups in the warmup

MY STUFF
13:10, did 50 walking lunges (no weight), pull-ups were unbroken rounds 3-5

GENERAL FEAR LEVEL: 5

I feel the kipping pull-up and the strict pull-up accomplish different things physically and are very different when programed in a workout.

If you cannot do five consecutive strict muscle-ups, learning to kip is counterproductive. As an historical aside, I'd deemphasize the kipping pull-up were we to do things again.