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

10 - Sc (12ft ropeclimbs, short two wraps with no jump up. Did 3-4 or 7 on HSPU.)

11 rounds + 4 reps
Rx

Modified: 15 rounds plus 2hspu
10amrap:
3 hspu (kipping)
3 strict L pull-ups (rings)

Failed on rep 3 of the last 2 sets of HSPU’s 
Didn’t have time to recover kick up for rep 3 at the end…

Modified, using 2x 12,5 kg DB
--
Complete as many rounds as possible in 10 minutes of:

10 DB push press 
10 DB bent-over rows

> 10 rounds
--
Peace.

10+6 rx
M/53/175/5'11"

M/36/6’/175#

HSPU with kip; subbed one 10’ legless rope climb from seated each round

9+1

Deo gratias

subbed:

5 HSPUS
10 pull-ups

5 rounds

Intermediate 
9+1

As rx’d, 11 rounds + 2 HSPU (PR).

PR by a round.  Unbroken strict HSPU through 6 rounds, then broke into 2 or even 3 sets by the last rounds.  Went better than last time, but still surprising that they started to fade before 50 reps.  Rope climbs were okay – a couple false starts but felt good once I got the first wrap on.

49m/5'10"/180

14 rounds (beginners option)

10 rounds rx’d

10min AMRAP: 8rds+4

7 HSPU
2 Rope Climbs (~12’)

M/39/160
7 rds
Alternated pikes and heavy band presses

9 rounds long walk between rope & wall. Maybe could’ve got 10 if not for that. 

6+7+5, finished round 7 at 10:16. Beat last by 4 reps. 
Sub 7SP for hspu
10 pull-ups for rope. 

Chris S. Strength Scale
10min AMRAP
1 strict HSPU
1 strict pull-ups
26 rds

Completed 221111 before Chad.  Yesterday was a no-go for this because of location.

I like it. Had no rope so subbed to what I thought applicable. 

https://drive.google.com/file/d/1Vpl1QDQ6gvjV5WsRNTg4IefJlAycJlpX/view?usp=drivesdk

Rx 5 rds

RX 12 rounds + 7 reps

shoot, wrong spot

Self scale due to lack of setup time
AMRAP 10 min
15 knee pushups
200m row, Concept2, res 10

5 rds
fini 5th rd with 2-3 secs left. Good sweat and upper body pump. 

35 lb DB strict press
3 clock handle pull-ups

7+2

1 round + 2 HSPU RX

Rx’d :  11 rds 

7 + 2, scaled

M/ 28 y.o./ 160 lbs

scaled rope climbs to similar pull up with uneven rings- one ring above top of fingertip reach, one ring at chest height. Jump and grab top ring with both hands, clasp feet through bottom rings like a J-hook, and pull up. Did 3 of those per rope climb rep. HSPU Rx

scaled to:
7 strict hspu
5 strict pull-ups 

11 rounds

Performed as:
7 kipping HSPUs
1 legless 8' rope climb from seated, only the ascent, no decent

10 rounds + 7 HSPUs

M/30s/225lbs

Intermediate 10 Rds

SC 5 str HSPU...4+3/-

Finished off the 5th round untimed 

9+1 Rx
M/35/195

Session integrating strongfit principles :

WARM-UP 
2' obliques opener 
1' OH opener 
1' Biceps opener

AMRAP 4
10 SB press
10 ring rows 

2 rounds :
2 wallwalks OH opener 
10 pike press
5 lying to standing pulls

SKILL
10' on free handstand 

PREP
5 HSPU
1/2 rope climb 

WOD 
AMRAP 10
7 HSPU
1 rope climb

ACCESSORY (time permitting) 
EMOM 10
on a GHD face down : sled rope pulls

COOL-DOWN 
200M OH carry 

Subs:
7x strict HSPU to abmat
5x [1 pull-up + 1 knees to elbows]
7 rounds + 7 HSPU + 4x [PU+K2E]

Kinda bummed: 1 rep [PU+K2E] short of 8 rounds. I finished that last rep anyway.
Better than 2018, both more difficult and more reps.

7+2 Did HSPU strict with abmat and plates to = depth, rope climbs from knees to 9’ ceiling x2 per round no feet
HSPU much harder today mostly done in 2s, will continue = depth in future 

Wife 9 rounds 7 PU on knees and 1 lying to standing on rope per. 
I did 15 rounds in ten min. 2 very strict HSPU with 2’’ depth and very strict 2 Pull-ups per

12 Rounds

https://youtu.be/mOy_NGbsVtU

Scaled to
10 min amrap
5 strict hspu
5 towel pull ups/knees bent'ish--kind of a kipping towel pull up:)
7rnds.
m/52/175
compare to
10 min amrap
5 strict hspu
5 strict knee bent pull up
8 rnds plus 3 hspu
m/48/175

Scales rom on hspu. All strict. No rope, did 7 unbroken pu with various grip positions. 

8 rounds + 3 hspu. 

Globo wod: If you don't have a rope to climb on sub 5 towel pullups per rope climb. If you cant hanga towel om the pullup bar you can throw a lat pull down rope over, or sub 5 l-sit pullups.  If your globo doesn't allow you to do Handstand pushups, or you don't have an area to do them,  sub dumbbell push presses at 60-75% of your bodyweight total, and note weight in comments. 

What a great video!! Great looking workout, great scaling option/stimulus discussion and a great vibe. 

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Gymnastics and gymnastics. Scaling an obstacle, pulling with skill, pushing with skill, changing orientation, overhead, macroclimbing

					SHORT		MEDIUM		LONG

LIGHT

MEDIUM						x

HEAVY

STAMINA SCALE
3 rounds of:
2:00 ring rows
2:00 dumbbell strict press

STRENGTH SCALE
AMRAP in 10 minutes of:
1 strict handstand push-up
1 strict pull-up

POWER SCALE
AMRAP in 10 minutes of:
8 burpees
10 pull-ups

MY STUFF
Stamina scale, didn't count reps, used 16k kettlebells for presses

GENERAL FEAR LEVEL: 6

Complete as many rounds as possible in 10 minutes of:
7 Pike push-ups from box
1 rope ascent, lying to standing
9+7