16.34 RX'd 

0.5Miles (5:00)

5Rds
PullUps 29 (7,7,6,4,5)
Dips 42 (9,9,8,8,5+3)
KBSwings 44lbs 40 (8,8,8,8,8)

0.5Miles (5:00)

Scaled to dips and PullUps since I have nowhere near a muscleup or handstand. PullUps and Dips were about a 70% Max set.  PullUps quickly hit failure after 3 sets. Dips were a pec strugglle. The last set of dips, I noticed my right arm was doing all the work, and I probably need to pay more attention to using both sides of my equally.
KB was not too heavy and did not blowup back at all, probably could of grabbed the next heavy  or next heavier KB. 
Did the whole workout with minimal rest, circuit style, with a tempo run pace. (10:00) mile is about my 10K pace, but is my standard tempo pace. Really did not want to workout after work today, probably under sleep rested by going back to night schedule. Glad I just moved today, glad I did PullUps, dips, and a little core warmup and CoolDown, and more than glad I logged to 2miles today, with 1 uptempo mile.

Rx
13:53

Scaled to
800 metres run
5 rounds of:
   3 strict chest to bar pull ups
   2 weighted bar dips (10 kg db)
   4 half wall facing handstand pushups
   8 kettlebell swings (25 kg db)
800 metres run

Time: 25:51

Intermediate scale = 16:01

1.5 pood KB
Bar muscle ups bgym
strict muscle ups
14:20

13:15
scaled to 1.5 pood KB

5:00 min C2, CFWU
800m Treadmill x 2
3 PUps
6 push ups
9 KBs, 36#
21:10
M/61/190

Rx   10:36

28:03 
as prescribed, but with 10 rounds 

bunch of subs and scales:

scaled ring dips to x2 strict chest to bar + x2 strict ring dip. HSPU ROM was to 1" from mat. KB swings with 1.5 pood. 900 m run. 

16:41 w/ a 30s facetime attempt from my son in the middle.

Scaled to:
400M run
Then,
5 rounds of:
2 power monkey ring muscle up 
4 BD press (35’s)
8 KB swing (43#)

400 M Run
17:12

Modified, untimed:
--
Run 2.5 km

Then, 5 rounds of:

	7 inverted rows
	7 bench dips 
	5 strict DB presses @ 2x 15,5 kg
	16 DB swings @ 15,5 kg

--
Peace.

20:10 scaled 

800m run 
then 5 rds 
2 assisted strict ring MU
4 assisted strict HDST-PU
8 AKBS 24kg
then,
800m run.

For time:
Run 800 meters
Then, 5 rounds of:
   2 strict ring muscle-ups
   4 strict handstand push-ups
   8 kettlebell swings
Then, run 800 meters
Total time 18:03”

14:57 scaled
run route is about 600m
2 seated muscle ups 
4 HSPU feet on box
8 KBS as prescribed 

19:26 with first run as the warmup (4:30)
unbroken on everything/strict muscleups from seated at full extension. Fun WoD



44/180lb/176cm

13:33 Rx @ 102°F

12:46

800m Run
5rds:
2 Ring MU
4 HSPU
8 KBS (53lbs)
800m Run

GWU: 100m Jog
KB Complex: DL/Windmills/Russian Swing/Goblet/Full Swing/Crab Walk

SPWU: MU Prog. 
HSPU Prog

Did 21-15-9:

20# WBS
Pull-ups
95# Thrusters
24" Box Jumps
55# KBS

16:05

Beginner Option:
For time:
Run 400 meters
Then, 5 rounds of:
   2 ring rows
   4 push-ups
   8 kettlebell swings (44#)
Then, run 400 meters

10:34

800m
5 rds
2 strict pull ups
2 strict dips
3 1.5 pood 2x strict press
8 1.5 kb swings
800m
12:41

23:10
2x35 lb DBs

INT 17 mn 29
baby RMU
strict HSPU 
KB swing 20 kgs
run avec dénivelé sur route
🥵🔥🏋️‍♀️💪🏻

36 / M / 5'9" / 140lbs

Run 400 meters
Then, 5 rounds of:
   2 assisted ring muscle-ups
   4 shoulder presses, 25lb dumbbells 
   8 dumbbell swings, 25lb dumbbell 
Then, run 400 meters

13:50

It took me a total of 23:49 to complete this WOD

For Time
800m Run
-then
5 Rounds
6 Pull Ups
6 Ring Dips 
4 HSPU (w/ box off feet)
8 KB Swings @1pd
-then
 800m Run

 28:32

7/18/23
M/54/223.5 lbs For time:
Run 800 meters
Then, 5 rounds of: 17:45 including runs 
   2 chest to bar 
   4 pike hand stand push-ups 
   8 kettlebell swings 62 lbs. 
Then, run 800 meters

800m run

5 rounds:
2 TRX rows
4 Seated DB Shoulder Press - 90lbs
8 KB Swings - 53lbs

800m run

18:05

Scaled
Ran 800m
5 rounds of:
2 ring rows
4 dips
8 KB swings (25 lb)
Run 800m
Time: 17:53

As Rx’d 12:49

19:56 Rx

Beginner: 11:18 w/ pull-ups & 36lb kb. 1k run 5:19

first workout back from vacation and I could feel the pull of every bad food choice leaving my body in the form of co2 and sweat. 

23:26
rx except for rings. I have rings but with 8ft ceilings I don’t have the height for muscle ups. Subbed 6 strict pull ups. Good job everyone. 

Run 800 meters
Then, 5 rounds of:
 2 Low Ring Muscleups Progressions
 4 Strict Handstand Pushups
 8 Kettlebell Swings 53 lb
Then, run 800 meters
I completed the WON in 18:53 minutes.
https://youtu.be/t6JizLXalbg

Hotel gym, sub
800m run
- 5rounds of -
5x close-grip, strict, chest-to-bar L pull-ups
4x strict HSPU to rolled up towel (5”?)
8x 35lb KB (biggest here)
800m run
15:53

Scaled to
800m run
5 rounds
6 strict pull-ups 
16 strict push-ups
8 KB swings (2 pood)
800m run
19:37

Not great today. Elbows and wrist weren’t going to handle HSPU or dips, so went the push-ups. Should have scaled the KB to 1.5 - back was pretty tight before, during, and after this morning.

23:56
in: 800mts run
5 rounds
4 Progression ring muscle up 
6 Double DB Sit press 40#
12 Kb Swing 20kg 
out: 800mts run 

Subbed strict Bar MUs:

17:52

800m run

5 rounds:
3 strict pull ups
8 dips
8 plate swings #45

800m run

20:40

M/39/72”/168

17:08 - Kipping ring muscle ups, (2) 35 lb DBs for KBS, everything else as rx 

14:40

1 mi bike 
5 rounds: 6 pull-ups, 6 bar dips, 8 pike push-ups, 12 kb swings (46#)
1 mi bike 

11:12RX video on my YouTube page their might be some strict MU that people might say my knees bent some but otherwise good workout 

scaled:
5 strict pull-ups/4x 55lb dbs strict press/1.5 pood KB American swings

15:51

20:19 with subs:
1000m rows for runs
6/6 strict C2B pull-up/ring dip for MU’s
1.5pd KB
105 out. Yuck. 

For work, subbed five rounds of:
- 3 burpees
- 6 strict HSPU
- 12 kettlebell swings, 1.5 pood

As modified, 16:36.

At son’s family orientation out in Boone.  Did at Airbnb cabin where we are staying, so minimal equipment.  Runs had some hills in them, might have been a shade over 800m. 
They took around 4:30 each.  Work unbroken, but felt pretty gassed and had to rest between some movements.  Will hit this one as rx'd later.

50m/5'10"/185

1000m loop, two 20 Kg dumbbell hand power snatch instead on KB swings and strict HSPU

17.10

Scaled/subbed to
800m row
5 rounds of
   6 pull-ups   
   6 ring dips
   6 shoulder presses, 25 and 22# DBs
   8 kb swings, 53#
800m row
about 20:30
rows 3:40 and 3:43, 46 cals each

60/5’8”/159

M/31/200

My garage gym is my “box” so unfortunately my space is limited so no muscle ups for me unfortunately. Had to sub in pull-ups and dips for muscle ups. So here was my WOD:

For Time

800 M Row

5 Rounds
2 Strict Pull-ups —-> 2 Dips
4 Handstand Push-ups 
8 KB Swings (35 lbs… heaviest KB I have)

800 M Row

Total Time —-> 10:10

3 strict pull-ups
3 TRX strict dips
3 kipping hspu
8 KB swings @ 16 Kg (1 pood)

18:10

7:00am start
Almost Rx
Runs on treadmill at 1°, across gym from other movements
2 kipping bar MUs, 4x strict HSPU, KBSs @72lbs
15:30

Son(15)
Same runs, 2 strict pullups + 2 strict dips, 2x strict HSPU, KBSs @53lbs
22:50

Scaled 6 ring PU / 6 dips for MU, partial abmat HSPU
16:18
Note self used Xero shoes, felt good

Scaled to
800 m run
5 rnds
2 mu seated on thin band
4 hspu strict
8 rkbs 70#
800m run
21:48
m/53/175
As someone who should know better---the 4 strict hspu felt good in warm ups--let my ego get in the way
Had to break 3-1 in rnd 1 and 2's in rnds 2-5.  Should have used an abmat for the wod.

Beginner Option:
For time:
Run 400 meters
Then, 5 rounds of:
   2 ring rows
   4 assisted push-ups
   8 kettlebell swings
Then, run 400 meters
26-lb kettlebell
14:39

beautifull execution. Congratulations!

800m run
5 rounds:
4 strict pull-up 
6 DB shoulder press, 30lb DBs
8 Russian KB swings, 53lbs;
800m run

12:32

4 strict c2b pull ups+ring dips
4 strict hspu
8 kb swings

25:29

Intermediate, 15:09

21:35 with 1k rows, otherwise rx

Globo wod: If you don't have rings today sub strict bar muscleups or 3/1 strict chest to bar pullups and TRX/weighted strict bar dips. If your globo doesn't allow HSPU sub heavy dumbbell strict presses at 60-75 percent of your bodyweight total combined weight of the dumbbells. For kettlebell swings sub dumbbell swings 50/75lb dumbbell,  holding the dumbbell between your hands and swinging it.  For runs, you can sub 1k row or 55 calories assault or echo bike.   If you are using a conventional treadmill use a slight incline. 

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Monostructural, gymnastics, weightlifting. A little twist on a benchmark workout (Nate). Using endurance to test our pulling, pushing, and jumping strength.

					SHORT		MEDIUM		LONG

LIGHT

MEDIUM
											x
HEAVY

COORDINATION SCALE
AMRAP in 20 minutes of:
Run 200 meters
10 kettlebell swings
5 kicks to handstand (balance as best as you can)

STAMINA SCALE
Mush everything together into 1 round, do the run last (and kb swing probably second-to-last)

ENDURANCE SCALE
Do the triplet for quality as a warmup then do a 1-mile time trial

MY STUFF
800 run in 3:13, then 5 rounds of the triplet for quality (wall-facing hspu, mix of scaled and strict muscle-ups), then another 800 in 2:38

GENERAL FEAR LEVEL: 7

That looks effortless. Wow. 

Good Lord that looked gorgeous.

Go Pamela!