C2B - 17.5, 25, 35, 45, 50-fail
Dip - 60, 65, 80, 100, 100
Mile run - 7:25

Scaled to 5-4-3-2-1 rep scheme beginning each set on a 2m clock, last rep of each felt about 80-90% (strict)
CTB: 15-25-35-55-70lb (missed chest, but immediately tried again and got it)
Bar Dip: 30-50-70-88-110lb. 

5-7,5-10-10-15
5-10-12,5-15-20
1 Mile: 8:26

C2B (in KG): 5/7.5/10/12.5/15
DIPS (in KG): 20/25/30/35/40
1 MILE: 7:58

Completed 3/2 post OHS WOD. 

CTB: 20-25-30-30-35(F)

parallel bar dips: 20-25-30-30-35

treadmill mile, 1.0 incline: 7:28

Modified:
--
5 sets of AMRAP DB bent-over rows | 2x 12,5 kg DB | 2' rest between sets
5 sets of AMRAP bench dips, elevated feet | 2' rest between sets
Run 1 mile for time

> Rows: 17+13+14+12+10 = 66 | 210228=  17/14/12/11/11 = 65
> Dips: 15+15+15+13+12 = 70 | 210228=  13+11+11+10+10 = 55
> Run: 6'56'' | 210228=  7'09''

3 days after blood donation
--
Peace. 

alternating E2MOM

55, 65, 70, 75, 75
55, 65, 70, 75, 75

(85 on both last time, but at OC)

Pullups 5x1 75lbs
Dips 5x1 45lbs
1 mile Run 7:23 (10 degrees and snow)

12 kg (26 lbs) weighted C2B and Rind Dips.

7:31 on the mile, on a manual curved treadmill

32/m/120kg

5, 10, 10, 14, 18 KG DIPS
5, 10, 10, 15, 20 KG PULLUPS

9:32 1 mile run on assault treadmill

Strict CTB - 44, 53, 58, 63, 73

Strict Ring Dips - 20, 30, 40, 44, 53

6:07 mile run. 

Today: same as 👇 35/45/55/65/75...7:19
2/28/21: 25#/35/45/55/65, strict PU/dips...run 6:50

M/48/6'2"/185#

Strict tactical pullups 
40/45/50/55/60

Dips 
70/80/90/95/100

2000m row 
7:27

Pull-ups 45,47.5,50,55,65

dips 45, 50, 55, 60, 65

Treadmill mile 10’29”

Rx
C2B: 25,45,55,65,70
Dips: 45,70,90,100,115
Mile: 7:31 (with hills and a wind advisory)

Anyone else still tight from squats?

Son(15)
Rx
C2B: 0,0,5,10,15
Dips: 20,30,30,35,45
Mile: 7:41 (same)

4kgs 2-2-2-2-2
9:35

CTB: 15-20-25(f)-25(f)-25(f)
Dip (bar): 50-65-75-85-95
1 Mile: 7:07

Compare to 210228: 
CTB: 10-15-25(f)-25(f)-25(f)
Ring Dips: 10-15-25-35-45
Run: 6:45

No improvement on CTB.  Was actually able to test weighted dips better - still think I can do more. Decline on run - most likely because my lower back just wouldn't loosen up all the way.  Need to do more/better with the pull-ups.

Pullup - 20-25-35-45-50
Dip - 35s across
Row 1000 meters - 3:26.1 - PR by .4 seconds. 

35 lb C2B
60 lb Ring dip
6:06 mile

M/39/72”/170

as rx 

C2B Pull-ups - 10, 15, 20, 20, 22.5(f) kg
Ring dips - 20, 30, 35, 40, 50 kg
Mile - 7:33

CTB 10, 15, 17.5, 20, 25
Dips 45, 70, 90, 100, 115
5 mile jog with dogs

CTB is so hard for me.  Are people kipping on these?  I had to kip a little at the end.  

CTB - 35, 35, 35, 40, 45 lb dumbbell (failed w/50 lb db)
Dips - did triples with 50 lb db for all sets

1 mile run (treadmill @ 1% incline):  5:59

13:32 jumping pull ups

C2B 45,60,70,80(F),75(F)
Ring dip 60(F),45,50(F),45,45(barely both reps). 
7:41 mile
This thing sucked after cindyxxx yesterday, everything was sore…

Weighted negative pull-ups1-1-1-1-1 reps (22lb)
Weighted dip 1-1-1-1-1 reps (22lb)

mile - 10:50

Pull ups (not C2B) 25, 35, 45, 50, 52.5
Dips 10, 20, 25, 35, 45, 
1 mile Run 7:43

24kg pull-up (didn't notice the chest to bar caveat, would have been MUCH less). 

30kg dip

6:15 mile

C2B: 20-25-30-35-40-45-50f so close! (vest kipping) 
Dips: 45-60-70-90-115
Mile 7:25-7:28 (paused for 🚌) with #20 vest 

Subs/scales:
1x pull-ups (not C2B) all 50-lbs
1x ring dips, heel on box (assist) all 35-lbs
2k row 8:25 (PR = 8:12)

Rowed b/c it's cold. But sore shoulders from PU/dips forced 3 pauses in first 1k. I should have run!

Rx in lb
C2B  15 25 35 35 35
Ring Dips 35 45 60 70 80
Mile run 6:18

Beginner Option:
Jumping pull-up, slow descend 5-5-5-5-5 reps
Jumping dip, slow descend 5-5-5-5-5 reps
Jog 1 mile for time 14:11 Assault Air Runner

Globo wod: use a dumbbell between the legs or a dip belt for the weight and do as RXed after warmup sets. If you dont have a dip bar use rings or a TRX but consider safety. Bodyweight sub is 5x max reps of each,  rest as needed between sets.  Subs for run are 2000m row or 120/100 calories assault/echo bike. If you are using a conventional treadmill use a slight incline. 

Strict C2B and strict ring dips
2/3/4/5/5
4/5/6/7/10
7:37

Strict CTB
35#35/35-f- just a pull up/20#/20#
subbed 53 burpee w/ 20# vest for ring dips
for my notes--been doing 53 vested burpees every other day since turning 53-hope to keep it up for the year
subbed 2k row for run
10:04
m/53/175

compare to
CTB--30-35-40-45(pr by 5#-50(F)
Ring dips--30-35-40-52 1/2---65(pr by 15#) went for 72 1/2 for the heck of it but failed
sub 2k row
8:51

Question of the day--is HQ going to have a rest day on Thurs or 4 days of wods in a row?:):)
Hmmmmm......

Thank you, Chad (Theron), for the thorough and inspiring L1 webinar on Saturday Feb 18!

Weighted chest-to-bar pull-u kg 5-10-17,5-22,5
dips kg 10-15-20-22,5-27,5
run 1 mills 8;00

- strict C2B: a few tries to get one without any weight, then 2 singles with 5kg
- strict Ring dips: 12 - 16 - 20 - 24 - 28 [kg]
- 1 mile run on assault air runner: 7:06.

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Weightlifting and monostructural. A strength test and an endurance test. Testing strength in an uncommon way. Pulling, pushing at end-range extension.

					SHORT		MEDIUM		LONG

LIGHT

MEDIUM

HEAVY		x

COORDINATION SCALE
AMRAP in 20 minutes of:
Run 200 meters
20-sec ring hold
10 kips

STRENGTH SCALE
Spend 20 minutes practicing strict pull-ups and dips then run your mile

ENDURANCE SCALE
Run the fastest mile you can in 20 minutes - work and rest however strategized. Practice strict pull-ups and strict dips after

MY STUFF
Checked the box today. Did weighted pull-ups and strict ring dips in between cleaning stuff

GENERAL FEAR LEVEL: 7