14 rounds Rx

M/30/6’1”/195lbs

6 rounds + swim. Swam in lake. Distance may have been greater than 50yd. 2 turn arounds without a wall to kick off. 😂 I did this workout right after 10 rounds of 100m SWIM SPRINTS rest 2 min. Between rounds. So triceps were smoked! 

14 rounds + 20 cal row
instead swimming -> 20 cal row

subbed 15 calories on airbike for swimming

14 rounds + 2 reps

Modified:
--
AMRAP in 30 minutes of:
25 DB SDLHP @ 2x 7,5 kg DB
10 push-ups
15 squats

> 11 rounds.

--
Peace.

16 rounds (beginner, 2-Dec-2022)

Sub 250m row...12 rounds even, had 0:17 left

Modified 
run 1min 
10 pushups
15 squats 

16rds +1min run. 

M/36/6’/180#

Subbed 250m row
15+8 push-ups

Requiéscat in pace.

12 rounds 40 min

Substitute Assault bike for swim
M/41
14 rnds + 10cals

Rx
14rds + 50yd swim (finished 15th rd at 30:55)
Unbroken on push-ups and squats

RIP Sgt. Henderson

200 mt ski erg
10 pu
15 sq
18 rounds + 67 mt

17+200m
assault bike. 
600m each round 

50meter swim
10 pushups hand release
6/6 Pistols
12 Rounds + 50 Meter swim

13 rounds even, last was 14 even with same 250 row sub for swim. Not bad, just got over flu. 

WARM-UP 
2' obliques opener
1' pec hell 
1' VMO opener 

AMRAP 2
5 snow angels
5 Mckenzie push-ups 
10 seated leg raises
10 tib raises 

2 rounds :
250m ski
10 push-ups 
5 SB squats

5 cals ski
5 push-ups 
5 SB squats (50kg)

WOD Rocket (modified) 
AMRAP 30
150m ski erg
10 push-ups 
10 SB squats 50kg
17 rounds + 120m

COOL-DOWN 
200m SB carry 50kg

RIP ROCKET

13 rounds + 50 yd swim Rx

RIP Rocket

M/29/6’1’/200lbs

15cAl assault for swim
13+ 17 

Traveled yesterday, did this today, Wed 11/23
Hotel gym no pool
subbed 1 min rowing (- 250m*)
15 rounds +150m
*Broken PM5 only worked part-time. 

Did it again, swimming, Sunday 11/27
10 rds + 20m
I think I should work on swimming.

30min: 17+ 1min Echo Bike

1min Echo Bike
10 Pushups
15 Sqt

9 rounds + 50 yard swim. Rx 

Outstanding!

Realmente disfrutamos del aprendizaje en este fin de semana de Level2 Bogotá. La calidad y vocación con la que Carlos nos guió en la didáctica de este seminario es insuperable, superlativa. Con alegría y responsabilidad a continuar transformando vidas, un paso (o rep?..) a la vez ;)

30AMRAP:
@0.25mi bike, 10 push ups, 15 air squats

17 rounds+ 0.19mi

Fresh bike was about 0.3mi in a minute (not terribly accurate)
M/30s/225lbs

Son(15)
@300m row, 10 push ups, 15 air squats 

14 rounds

Fresh row about 330m(think this one over counts)

RIP Sgt. Henderson.

Rx’d: 12 rds + 50 yds.

50 degrees in the pool. That sucked.

Did rower, no pool- 1 min on rower each round 

12 rds

Army Sgt. 1st Class Aaron "Rocket" Henderson, 33, of Houlton, Maine, assigned to the 2nd Battalion, 5th Special Forces Group (Airborne), died Oct. 2, 2012, at Bagram Air Base, Afghanistan, of wounds suffered from an improvised explosive device in Zombalay Village, Afghanistan. Henderson is survived by his mother, Christine; brothers, Bob, Corey and Sam; sisters-in-law, Leisa, Holly and Kiley; and nephews and nieces Kurtis, Kaitlyn, Davis, Dallas, Mia and Daniel. He is preceded in death by his father, Dallas.

15 rounds rx in 29:45

140906:  250m rows vice swims, 14 rnds + 250m

Peace to Rocket’s family. 

8 rounds.

subbed run instead of swim and only did 20 minutes 

M/48/6'2"/180#

Sub'd AB cals for swim got 12+ cals each round the rest as rx'd 
15 rds + 6 cals

Subbed 1min Airbike focusing on pulling with the arms

15+25 Rds 

14 rounds + 10 push-ups

15 +200m Used rower strapped to squat rack as a ski erg did 200m per. The PU were really hard today not sure why, had to break 6,4 most rounds 

Afternoon 11 rounds Used 24kg KB 5 single hand swings per hand, 8 hand release PU, and 10 air squats in 15 min. 

scaled to 250 meter row

17 rounds even

14 r +200m
250 ski erg 
10 push ups 
15 squats

LV2 BOGOTA 🥰🎈 UNA DE LAS EXPERIENCIAS MAS BELLAS DE MI VIDA !

250m row
13 rds

RIP Rocket
scaled to
30 min amrap
1 min assault bike==530'ish meters
10 push ups
15 sqts
13 rnds at the buzzer
m/52/175

14 rounds bike 1 min instead of swim

Globo wod: 50 yard swim can be subbed for 150m ski erg ( first choice if you have one), 250m row, 200m run, or 12 calories assault/echo bike. 

I think the pic from the L2 class in Atascadero wasn’t the right one? Do I have the dates wrong? Lol

The best decision!!! Loved Spencer and Tefy and all their knowledge at the Level 2 in Corpus Christi! Taking all I learned back to my affiliate to change some lives!

Champions Club Scaling Notes

RANT

WORKOUT THEMES

					SHORT		MEDIUM		LONG

LIGHT

MEDIUM

HEAVY

IT'S NOVEMBER IN MICHIGAN SCALE
Do Cindy instead

I WANT TO SIMULATE SOME KIND OF SWIM SCALE
AMRAP in 30 minutes of:
Run 200 meters
10 push-ups
15 squats
*both push-ups and squats have to be done holding your breath

STAMINA SCALE
5 rounds of:
2:00 swim
2:00 push-ups
2:00 squats

MY STUFF
Did 4 rounds of the I WANT TO SIMULATE SOME KIND OF SWIM SCALE and then tested out a version of the Thanksgiving workout

GENERAL FEAR LEVEL: 7

Beginner Option:
Complete as many rounds as possible in 20 minutes of:
25-yard swim 1- min on Assault Air Runner,1-min on rower,1- min on Assault bike (switched off each rd.)
5 push-ups
10 squats
9rds+9

I think most of us are going to be subbing the swim