Shoulders were super sore and HS walk is not a thing yet so I ended up practicing for 40 minutes my handstands and did some BMU in between 

intermediate 17:38

Intermediate 
11:46

M/37/6’/177#

For time:
30-ft handstand walk
12 bar muscle-ups
30-ft handstand walk
9 bar muscle-ups
30-ft handstand walk
6 bar muscle-ups
30-ft handstand walk

10:49

Deo gratias

Modified, using 2x 12,5 kg DB
--
For time:

1 minute DB overhead hold 
42 DB bent-over rows 
42 bench dips
1 minute DB overhead hold 
30 DB bent-over rows 
30 bench dips
1 minute DB overhead hold 
18 DB bent-over rows 
18 bench dips

> 23:08
--
Peace.

Rx

13’50” 

Intermediate 8:30

SC 5 wall walks/1:1 mu:PU/str dip...22:14

Beginner 05:34

M/53
Intermediate
Sub burpee C2B
9:51

Rx. 7:18

I don’t have either of these movements yet; so, I opted for Cindy:

20 rounds + 5 pull-ups (completed the round after time was up)

19:07
Ring muscle-ups 

24:25 bar muscle-up -> KB row 24kg x 2 CFHIM

11:55
3 Wallwalks
9 pull down muscleups (70#)
3 rounds

Scaled
For time
5 Wall walks
21 CTB pull-ups
21 Pushups 
5 WW
15 CTB pull-ups
15 Pushups 
5 WW
9 CTB pull-ups 
9 Pushups
12:57

Scaled for capability and injury prevention but ended up tweaking the right elbow (or just aggravating the arthritis). Probably gonna impact thrusters tomorrow, oh well.

Did beginner option, though added 12 jump pull ups to the routine - 9 mins 20 seconds.

Intermediate option:
For time:
5 wall walks
9 bar muscle-ups
5 wall walks
6 bar muscle-ups
5 wall walks
3 bar muscle-ups
5 wall walks
10:00 minutes

Beginner: 7:31 w/ kipping pull-ups. 1k run 5:29

beginner scaled up by doing banded muscle ups instead of jumping pull ups. Got a nose bleed during inch worms halfway through. Finished strong at 10:14

6:42 beginner. 

Rx - 10:13

11:05
5 Wallwalk
21 C2B
5 Wallwalk
15 C2B
5 Wallwalk
9 C2B
5 Wallwalk 

:)

M 53/195/6’
Scaled bar muscle ups to jumping bar muscle ups and handstand walks to 5 wall walks. 
9:40.

Did beginners option but did wall walks instead of inchworms. 13 minutes 

13:25. At work subs
100’ per arm waiter walk 1.5pd KB
c2b pull-ups/ring dips for MU

3:34 - Beginner

Subbed inchworms for pike press and did strict pull ups.

Can definitely do intermediate next time if enough head room for bar muscle up.

Subbed 5 x Wall Walks for HSW, kept 21-15-9 rep scheme for BMUs:

15:28

Decided to sub because I know I can’t HSW 50 feet unbroken or in under a minute.

second session. 
2 x 7,5 m HS walk 
9-6-3 BMU

HSW all ubrk
bmu each 3 reps ubrk 

21-15-9 BMUs
50ft HSW x3
Went little slow on muscle ups to focus on not tweaking my shoulder 

9:45 Beginner option

15-9-6 bar muscle-ups

8:50

For time:
5 wall walks
21 chest to bar
5 wall walks
15 chest to bar 
5 wall walks
9 chest to bar
5 wall walks
12:45?

Rx   7:06



That was an awesome workout! Handstand Walks were an adventure after the BMU volume.

M/49/6'2"/185#

Sub'd today with...
10 RFT
15 RKBS 53# KB
10 Goblet squats 53# KB
5 push ups 
13:03

subs: 5-5-5-5 wall walks and 30-20-10 pull-ups & ring dips, broken as needed
15:56

14'57 on the Rings

Beginner option:
For time:
12 inchworms + push-up
9 jumping pull-ups
9 inchworms + push-up
6 jumping pull-ups
6 inchworms + push-up
3 jumping pull-ups
3 inchworms + push-up
7:47

13:16
5 wall walks, 21 CTB/bar dips, descending 

8:22
Intermediate option

Pushed it a little longer. 
Working on stamina in shoulders. 
For time:
 
50-ft handstand walk
21 bar muscle-ups
50-ft handstand walk
15 bar muscle-ups
50-ft handstand walk
9 bar muscle-ups
50-ft handstand walk
3 bar muscle-ups
50-ft handstand walk
3 bar muscle-ups 
50-ft handstand walk 
9 bar muscle-ups
50-ft handstand walk
15 bar muscle-ups
50-ft handstand walk 
21 bar muscle-ups 
50-ft handstand walk 

Time: 29:46

12-9-6 bar muscle ups
45ft hs walks
—- 11:57

Scaled to
accumulate 1 min oh hold/walk in place w/40# db's (30 sec rest/30 sec)
21 strict pull up
21 ring push ups
oh hold/walk in place (30 sec/rest/30 sec)
15 strict pull ups
15 ring push ups
oh hold/walk in place ( 20 sec/rest 20 sec/rest/20 sec)
9 strict
9 ring
14:01
m/53/175
Scaled to exercises I could do in front of my garage heater---I'm getting soft in my old age:)

10:23 RX

Intermediate
8:20

Globo wod: If you are doing bar muscleups you should try handstand walks today, even if that has to be cut down to 10 feet or 2 minutes of attempting it per round.   Substitute ring muscleups or burpee chest to bar pullups if your pullup bar isn't suitable for bar muscleups. If handstand walks are not allowed substitute 7 Wall walks,  50 feet of overhead carry with heavy dumbbells, or 1 minute holding 2 heavy dumbbells overhead per round (dumbbells weight should add up to 65% bodyweight total). 

Champions Club Scaling Notes

RANT
Just thought it should be noted that after Rod Moore picked off that pass yesterday I ran outside and sprinted down the street barefoot for no other reason than... well... I don't really know why I did that. But yeah, if you ever take issue with these scaling notes remember that they're coming from a complete lunatic.

WORKOUT THEMES
Gymnastics and gymnastics. Scaling an obstacle, changing orientation, shoulder stamina, grip stamina, can anyone here do bar muscle-ups like that without shredding your hands?

					SHORT		MEDIUM		LONG

LIGHT

MEDIUM									x?

HEAVY

FORMAT/MOVEMENT QUESTIONS
Do I have the skill for muscle-ups to make them conditioning?
Do I have the skill for handstand walks to make them conditioning?
If I don't have muscle-ups like that, do I want to scale to emphasize the skill or strength?
If I don't have handstand walks like that, do I want to scale to emphasize the stamina or the skill?
Would I be better off scaling this workout to practice what I need or keeping it as listed and go way outside the time domain?

NEW TO CROSSFIT SCALE
5 rounds of:
1:00 strict pull-up practice
1:00 strict dip or push-up practice
2:00 handstand practice

GENERAL FEAR LEVEL: 6?

내 스타일이야~~