Intermediate
Assault bike 21-15-9-6
Kipping HSPU 15-9-6-3 (to 2 mats on first 15 reps 1 mat on others)

M/36/180/70

subbed:
•1-2-3-4 wall walks. 1 min rests
•5-5-5 strict hspu
•build to a heavy 6 rep bench press, 180lb
•bench press max reps @160=7-8, 145x6-8
-bad counting! 
•50 body rows afsap on low bar (30-12-8)
•chest, bicep, and forearm stretches

Intermediate, and subbed 100m run for 3 calories

18:00

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

7:16 - Rx (Kipping HSPU, 7-7-7, 5-5-5, 5-4, 6 for all sets, focused on not falling off the wall. Held about 65rpm on bike.)

17:08 strict HSPUs, subbed rower 28-20-12-8 cals. Had the bad idea to do a heavy strict press set (138x5) before the wod that absolutely crushed my shoulders,  last time I did 50 HSPUs in 10min

Intermediate Option:
For time:
21-15-9-6 reps of:
Bike calories
15-9-6-3 reps of:
Handstand push-ups (knees on 30” box)
8:23.03

As rx’d, 7:11.

Strict HSPU, and Rogue Echo bike.  Maiden voyage on the new bike, I like the feel of it.  Maybe went out a bit hot, had to break HSPU more than I had planned.  10-6-5 / 6-5-4 /
5-4 / 4-2.

49m/5'10"/180

7:02 on assault bike, rx
M/53/175/5'11"

21-15-9-6 reps for time of:
Row calories
Handstand push-ups strict w Abmat under head
8:51

Sub'ed bike for run - 400/300/200/100 m
9:45

6:42

15-12-9-6
calorie assault bike 
push ups 

10:30

21,15,9,6

Max hspu/ push up

4.36

Used Airbike and push up scale

M/37/6'/180#

6:57 subbed row for bike

Deo gratias

9:28 rx

5:53

Row, DB push press (30lbs)

For time:
21-15-9-6
Bike calories (StairMaster Hiit bike)

15-9-6-3 reps of:
push-ups

7:18

8:22 Rx
m/42/195/5'7"

5:50 Strict on HSPU and used an Assault Bike, shoulders BLEW up

Intermediate 9:48

Rx
Tried for strict HSPUs, had some 1-foot kips then broke down to full kip for last 10. I know my air bike is way off but based on how long it was taking in the video and compared to the rower, figured it's about 300% off so divided calories by 3 to equate.
6:37

Son(15)
Same bike scheme 
Strict feet elevated (30") pikes-15,9,6,3
7:26 

YMCA workout. Intermediate ish, but went long on the echo bike cals. 

bike calories: 21-15-12-9
strict hspu to folder hoody: 15-9-6-3

7:55

21 18 15 12 cal AB
15 12 9 6 HSPU

9.:09

Self Scale
21-15-9-6
Row cal, Concept2, drag 10
Pushups

9:05

1st day back from being sick for 12 days. Not bad, but my arms were definitely getting pumped

Rxd 9:20
Strict hspu 

SC echo bike cal 21/15/9/6
Str HSPU to 2" mat 15/9/6/3
10:01...so close to sub 10!

8:06

21-15-9-6 cal Bike
15-12-9-6 HSPU (kipping)

21-15-9-6
Scaled Handstand Push-ups to Pike Hold Push-ups from Box
11:58

Scaled
21-15-9-6
bike erg
pushups
7:01

Modified:
--
For time: 

42-30-18-12 mountain climbers
21-15-9-6 DB shoulder press @ 2x 12,5 kg

> 14'26''
--
Peace. 

Scaled/subbed
Row calories (C2, drag 7) - 28-20-12-8
Pike PU (feet on 30" box) - 21-15-9-6
7:59

Used Steven T's row sub (thanks) and followed HQ's scaling notes for HSPU - modify to get "big sets with minimal rest".  HSPU would have required smaller sets and more breaks, which would have diminished the stimulus I think.  I practiced HSPU in the warm-up and after.

Subbed Rower cals for bike:

7:48

7:22 as Rx, but with some random bike that mimics assault style in a gym I'm visiting. Made it work, but calories were definitely slower to accumulate!

On Assault Bike

4:35

https://youtu.be/u9tVy_zJyE8

Bike on level 14
21 cals in 1:20, 4x HSPU+17x PU in 1:03
15 cals in 1:58, 1x HSPU+14x PU in 1:37
9 cals in 0:57, 0x HSPU+9x PU in 0:58
5 cals in 0:55, 0x HSPU+5x PU in 0:30

nice work Nuno, Alex, and Todd!! Fast AF!!

8:28 Rx 

bike on C2
strict hspu with grip as narrow as possible and as close to the wall as possible.

Warm-up
15 min EMOM:
1 - 45s bike
2 - 45s DB thrusters (35x2)
3 - 45s AbMat Sit-ups

then,
2 sets of:
50 jumping jacks
10 burpees

Cool-down
Accumulate 2:00 Hanging L-sit

I’ve tried searching the web and can’t find the answer.  What are the targets for the bike sets?  21-15-9-6 second sprints?  I think minutes would be too much as I’ve read this entire work out should take 10-15 min unbroken.  Or is it just common knowledge that I missed that there’s some calorie target for each of those sets?

cals-21-15-9-6
hspu-15-9-6-3
10:45

21-15-9-6 reps for time of:
kettlebell swings (62lb)
pike push-ups

6:20

don’t have a bike and can’t do handstand push-ups

M/48/6'2"/185#

Scaled/modified to 35# DxKB strict press/push press combo the rest as rx'd 11:24...
Needed to scale weight back on this one had too many breaks on the presses could only string together 3-4 at a time

21-15-9-6 reps of:
Row calories
Hand Release Push Ups

6:30

also did a 5x5 Bench Press @175# for the strength side

Stationary bike 
strict hspu against the wall to folded towel 

7:43

Did last week’s Open 13.2 workout. Results there.

9:55 ab mat
Don’t know what happen but I could barely do a handstand push-up today. 

Subbed calorie rows, HSPU to abmat
10:42

Subbed rower
21-15-9-6
did regular PU

Scaled
21 15 9 6
Assault bike Cal
15 9 6 3
strict hspu
12:00
m/52/175

For time:
400-300-200-100m run (treadmill)
15-9-6-3 Strict handstand push-ups

9:45 - 3:36/2:50/2:09/1:10

Globo wod: note type of bike.  If you are subbing a rower add 7-5-3-2 calories.  Runs are 400-300-200-100 meters. Dumbbells sub dumbbell strict presses at 60-65% bodyweight total for HSPU. 

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Gymnastics and monostructural. Using endurance to challenge our gymnastics strength/skill. Changing orientation, pushing (probably with skill), conditioning

					SHORT		MEDIUM		LONG

LIGHT
							x
MEDIUM

HEAVY

STRENGTH SCALE
For quality:
45 strict handstand push-ups
then bike 45 calories for time

STAMINA SCALE
Mush everything together into 1 round

COORDINATION SCALE
AMRAP in 15 minutes of:
Run 200 meters
2:00 handstand practice

MY STUFF
Did a test run on yesterday's team workout instead. I'll get to this one today

GENERAL FEAR LEVEL: 6

Intermediate Option:
For time:
21-15-9-6 reps of:
Bike calories
15-9-6-3 reps of:
Pike push-ups from box
11:25