5rounds+2reps
heels elevated w/ plate

M/27/5'8"/175lb
CrossFit AFK

7+5 - Rx (Spead up pistols after about 12-minutes)

23.04.28
5Rds (20:00)
StrictPullUps 10 (5,5)
AirSquats 20
SingleUnders 80 (40,40)

6 rounds + 2 rope climb 

Today: SC 20 air sq...5+2/5/-
8/19/21: Same sc...3+1/-/-

Rx - 8 rounds + 22 reps

M/48/5'8/#215
7 rounds of
2_30 ft. hand overhand rope pulls (#90)
20 TD squats on 12 inch box alt. every 5 reps
40 DUBs

M/37/6'/178#

Modified to three legless rope climbs from seated position to 10'; all else Rx

6+2

Deo gratias

completed 4/28 at the Y. subbed x5 strict chin-ups w/ K2E for each rope climb, must be unbroken to count. pistols with hand assistance. 

5R + 1 rope climb & 1 chin-up.

210819 - 4R + 2 rope climbs.

DU's were much better with all the practice Ive been putting in lately. Still not unbroken but they were the limiting factor in 2021.

Modified:
--
20 minutes practicing:

DB bent-over rows @ 2 x 15,5 kg (sets of 10) 
20 alternating single-leg squats to low bench 
--
Peace.

Rx’d:  7 rds + 1 rope climb 

210819:  5 rds + 2 rope climbs

2 Sit start legless rope climbs
20 pistols
80 SU/DU practice

6rds

6+15+20+40. Did same subs as last time, 6+15+2. No rope or pistols. 
15 pullups
20 single leg step ups on 24” box
80 singles

M/39/72”/170

as rx except I did (3) 12’ rope climbs and started out with DUs. 6 rds + 41 reps

11 rounds 

7 rds + 6 alternatives legs squats

8+12

m/ 80kg/ 43yo

20min AMRAP: 7rds+12

2 R.C. (12’)
20 Alt. S.L. Box Sqt (to heel)
40 DU’s


GWU: 2x 30 DU’s/5 Supine Grip PU/10 Hanging Knee Raise/50’ Walking Lunge

SPWU: Lying to Standing/Rope K2E/Rope Climb
Air Sqt/Foot on Achilles/S.L. Box 

Beginner Option:

10 rounds + 2 climber 
M / 188 / 39

Beginner Option:
Complete as many rounds as possible in 20 minutes of:
2 rope climbs, lying to standing
20 pistols
40 single-unders

7 rounds

scaled to:
20 min AMRAP
8 strict towel pull-ups
20 pistols
40 double unders

7 rounds + 8+16 pistols

Performed as:
4 legless rope climbs to 7' clamp and stand
20 pistols
20 DUBs (a majority 1-2 at a time, I've lost all rhythm)

5 rounds even

Son (15)
Same set up
4 rounds + 1

9 rounds. Beginner option with double-unders

9 RDS +2 PU +15 SQ

Beginner Option:
Complete as many rounds as possible in 20 minutes of:
2 strict pullups
20 squats
40 single-unders

Rx

4+ 22

hqd to climb 3x a 10 ft rope

Subs:
10x [pull-up + knees to elbows] combined = 1 rep
20x pistols down to sit on 9" box
40x double unders
5 rounds + 5x PU+K2E
= 355 reps

No DUs unbroken :(
Rd.5 slowed WAY down

4 rounds: 4 rope climbs from knees to 9’ ceiling hands only, 30” box single leg squats, 10 #72 KBs and 10 #30 ball slams to the ceiling and floor (foot pain) 
Afternoon 4 more rounds plus 

7 rounds + 2 single-leg squats

https://youtu.be/_eakc7XXdO0

Beginner Option:
Complete as many rounds as possible in 20 minutes of:
2 rope climbs, lying to standing
20 squats
40 single-unders
8rds +7

I remember posting that our Friday Bulletproof workouts were weather dependent...well not today.
Started at 0630 in the rain:
Cindy - 20 min AMRAP
5 pull-ups
10 push-ups
15 squats
Capped myself at 20 rds (right around the 15-16 min mark)

About a 5 min rest, then 

Loredo - 6 RFT
24 squats
24 push-ups
24 walking lunge steps
400m run
22:02

Neither effort was a PR attempt (especially Cindy) on the assumption that Manion will be programmed tomorrow.  Lots of stretching and rolling today to reduce soreness going into that.

Rxd 6r+4

scaled: in 20 minutes 5 rounds + 18 reps 
pull-up, 2x7
20 single-leg squats with box, alternating
40 single-unders
squat 7x1
231-242-263-286-308-330-342 lb

scaled: in 20 minutes 5 rounds + 18 reps 
pull-up, 2x7
20 single-leg squats with box, alternating
40 single-unders

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Gymnastics, gymnastics, monostructural. Jumping with accuracy, squatting with unilateral loading, scaling an obstacle, pulling

					SHORT		MEDIUM		LONG

LIGHT

MEDIUM												x

HEAVY

STRENGTH SCALE
AMRAP in 20 minutes of:
1 legless rope climb
6 pistols
6 high box jumps

ENDURANCE SCALE
AMRAP in 20 minutes of:
1 rope climb
20 lunges
40 plate jumps

COORDINATION SCALE
Pick two of the movements and practice them for 20 minutes. Do the other one in the warmup

MY STUFF
Went to a park and did 20ish minutes of 5 jumping bar muscle-ups, 10 pistols (assisted), 10 precision jumps

GENERAL FEAR LEVEL: 6

Globo wod:  Subs for rope climbs are 8 towel pullups or 8 l sit chinups. Scale pistols as necessary. If you don't have a jump rope today do 40 hops to a plate or 40 tuck jumps. 

👍

M 52/195/6’
6+1.  Pistols standing on a 24” box.  Last time 6rnds.

Nice scaling options 👍🏻

Really cool vid, pistols in the programming for my teens this month. I’m sure I’ll be using some of these scaling options.