tabata intervals 8 ends each
2 db push press 10 kg each - 80 reps
2 db rev. lunge 10 kg each   - 64 
strict ring dips					   - 24
2 db rev. lunge 10 kg each   - 50
2 db push press 10 kg each - 60

46
49
33
60
53

M/27/5'8"/170lb
CrossFit AFK

48-56-40-80-81 - Rx (That was a mother fucker. Did beginner option that was listed back in 2018. Then I got 95-109-54-105-123. 35lb is way tougher. Plus my legs are pretty hit from squats.) Total 305.

430 reps
Rx

completed this RXd 10/10 I believe but lost the paper with the results! dips were the worst part, but jumping lunges were a close 2nd. brutal.

58+50+41+62+77=288rx

Did something else due to hazardous smoky air. 30 seconds on/off:
5 sets each of single arm tempo press: 40lb 
6,7,8,8,8 each (continuous movement)
5 sets each of rear leg elevated lunge 40lb
10 reps all sets 
5 sets of push-ups: 13,13,10,10,10
24:30 total
no warmup or food prior: busy morning

176lb/43y/176cm

339 Total Reps
Subbed HRPU for Ring Dips, all else Rx.
DBSP 70
WJL 66
HRPU 57
WWL 57
DBPP 89
M/49/204#

60/56/64/70/80
330 reps Rx
M/35/197

49,63,46,71,62
= 291 s

15# db 
red band push ups 

F/26/5’5/148
CrossFit AFK

Intermediate scale (matador, no rings)
64
92
75
76
67

Rx'd 
313 Reps

M/36/6’/175#

SP: 55
WJL: 77
RD: 50
WWL: 66
PP: 58

306 reps Rx

Deo gratias

Intermediate Option:
For max reps at each station:
Tabata dumbbell shoulder presses- 69
Tabata jumping lunges- 100 (50 per leg)
Tabata jumping ring dips- 54
Tabata walking lunges- 91 (45 per leg)
Tabata dumbbell push presses- 84
♀ 15-lb DBs

Doble DB30lb

ST press39
Reverse lunges 62
Rinde dip 30
Walking lunges 55
Push press53

Tabata dumbbell shoulder presses, 25# - 44
Tabata weighted jumping lunges, 25# - 29
Tabata ring dips - 10
Tabata weighted walking lunges, 25# - 51
Tabata dumbbell push presses, 25# - 70

Tabata dumbbell shoulder presses 64
Tabata weighted jumping lunges 64
Tabata Dips en caja o sillas 92
Tabata weighted walking lunges 70
Tabata dumbbell push presses 87
Total 377
@2x25lbs

2x
30 Russian twist con 10lbs 
20 bicycle crunches 
10 Vups

Rxish
With 35lb plates
DBSP 71
WJL 60
RD 48
WWL 62
DBPP 64

Son(14)
With 25lb plates(for SP, walking lunges & PP)
DBSP 50
WJL 90
RD 78
WWL 49
DBPP 45

SC to 25# dbs...62/60/32/42/93

Strict Press 32
Jumping Lunges 55
Ring Dips 35
Walking Lunges 52
Push Press 46

We modified the beginner option:

Dumbbell shoulder presses: ~30
Weighted walking lunges: ~ 30
Assisted bench dips: ~15
Weighted walking lunges: ~30
Dumbbell push press: 84 

10 lbs dumbbells

I didn't do a good job counting my reps.  I just wanted to get through the workout.

SP 54
JL 72
RD 51
WL 73
PP 96

scaled to 25# dbs
SP = 53
JL = 68
RD = 38
WL = 61
PP = 81

Intermediate:
50 shoulder press
78 jumping lunge
48 jumping ring dips
59 walking lunge
42 push press

all with 25#kb
63 shoulder presses
67 walking lunges
40 ring dips
40 walking lunges (skipped last 3 tabatas bc knee pain)
58 push presses 
total of 268

Intermediate Option but with Weighted Walking Lunges

Tabata dumbbell shoulder presses 80
Tabata jumping lunges 96
Tabata jumping ring dips 80
Tabata weighted walking lunges 81
Tabata dumbbell push presses 84

https://youtu.be/mK0x00WtEII

35# DB - 200 reps total

Press - 35
Jumping Lunges - 48
Ring Dips - 25
Walking Lunges - 48
Push Press - 45

Modified, using 2x 12,5 kg DB:
--
Tabata dumbbell shoulder presses: 33
Tabata jumping lunges (unweighted): 71
Tabata bench dips: 46
Tabata weighted walking lunges: 50
Tabata dumbbell push presses: 40
--
Peace.

Rode 6 hours of gravel trails this weekend, so did this  without the leg legs :)

capped them at 4 for most sets (left shoulder still an issue but dumbbells are great for it)

Tabata shoulder presses: ~38 
Tabata ring dips: 38
Tabata push presses: 38

35-lb DBs

Rx’d:
Sh. P.: 51 reps
JWL:  52 reps
RD: 54 reps 
WWL: 67 reps 
PP: 69 reps 

As rx’d, 327 total.

SP:  12-10-8-8-7-6-7-6  (64)
JL:  10-10-9-8-8-8-8-9  (70)
RD:  8-8-5-6-6-5-5-6  (49)
WL:  8-8-8-8-8-8-8-8  (64)
PP:  10-10-10-10-10-10-10-10  (80)

A bit under the weather today, so I had intended to take this at more like 90%.  This is hard to do with a Tabata though – I thought I was adding in extra rest, but I was plenty smoked by the end (and in the middle for that matter) of each of these.  Shoulder press and ring dip fall-off was totally muscular fatigue.  The rest were much more sustainable.

49m/5'10"/180

DB shoulder press: 60
Jumping lunge: 69
Ring dips: 70
Walking lunge: 72
DB push press: 79
= 350

Legs were dead after yesterday’s heavy front squats. 
Scaled to 23# DBs
SP 10-8-7-6-5-5-5-5=48
walking lunges 9-9-7-7-7-7-7-7=60
ring dips 4x8, 4x6=56
walking lunges 9-9-8-8-7-7-7-7=62
PP 3x10, 5x9=75
301 totally brutal reps, lunges a little shallow

180615:  314 reps

59/5’8”/155

Still felling yesterday, #25 DB, Bar dips, no weights on either lunges 
16-15-10-11-13-10-8-11=94
14-10-12-12-9-12-10-10=89
11-9-8-8-9-8-8-9=70
10-10-11-12-10-11-12-12=88
20-18-15-13-13-13-12-14=118
=459

25.5-lb dumbbells, dips assisted from partial squat (no jump)
70-74-63*-49-64 = 320 reps
*Oops: 9 rounds of dips and 7 rounds of lunges

Last time 412 reps on 21-lb jumping dips, and (I think?) unweighted jumping lunges. Also, last time I did jumping dips and racked massive reps.
But honestly, way better last time. Perhaps I was much more rested.

Lee 85-90-80-96-112
Noah (7.5Kg DB and PU) ?-?-?-?-? Didn't count 

DB shoulder press: 52
Jumping lunge: 68
Ring dips: 52
Walking lunge: 64
DB push press: 80

56 press
84 jumping lunges
33 dips
88 walking lunges
88 pushpress

10 kg DBs
349 total reps

the idea and the place to do the WOD is super cool

Globo scale: sub for ring dips are TRX or regular bar dips.  Don't worry about weighting these, there's not enough time for that.  If you don't have a dip station or rings/TRX sub pushups on the dumbbells.   If the gym is busy do the dips first.   Stationary lunges can be subbed for walking lunges if space is an issue. 

Bodyweight sub: clapping pushups,  hand release pushups and regular pushups.  Lunges as Rxed. 

I can't help but wonder whose voice was commenting on the mustache.

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Medium output followed by very short rest, a test for how well you can recover your stamina. Pushing without connection, squatting with unilateral loading and loss of connection.

					SHORT		MEDIUM		LONG

LIGHT
													x
MEDIUM

HEAVY

POWER SCALE
As listed, but don't do all 8 sets before moving on; do one set then move to the next thing, still make sure you get 8 rounds of each

STAMINA SCALE
Same movements, but so static holds at whatever range you can keep for 20 seconds

COORDINATION SCALE
4 minutes practice of each movement (if possible, sub anything on the rings in place of not using the rings)

MY STUFF
Power scale, 4 rounds instead of 8

GENERAL FEAR LEVEL: 6

Great demo vid! Hope to drop in for some Lake Tahoe WODs. 

Intermediate Option:
For max reps at each station:

Tabata dumbbell shoulder presses 67 

Tabata jumping lunges 62

Tabata jumping ring dip 69

Tabata walking lunges 68

Tabata dumbbell push presses 59

♂ 25-lb DBs