35# db

4 rounds

Complete as many reps as possible in 12 minutes:
4 wall walks
8 chest-to-bar pull-ups
12 single-dumbbell overhead walking lunges

♂ 50 lb

6+4

120reps

2 rds 21 reps Rx

6rds + 1 ww rx
m/39/5’10”/195

Rx 6 rounds

RX 98 Reps

M/50-54 👨🏻‍🦳
Intermediate
1:47, 2:55, 2:53, 2:38, 2:37
5 rounds - 7 lunges 

Rx   8 rounds + 13 reps

124 reps Rx

Rx 
8 rounds
m/36/185 

4 wall walks
8 chin over bar pull ups
12 single DB OH walking lunges @ 35 lbs

4 rounds in 12 minutes.

m/42/167 lbs

4 wall walks
8 jumping pull-ups
12 SA OH walking lunges 20# dumbbell
5 rounds + 4 wall walks

M/38/6’/172#

5+3 Rx

Deo gratias

12’ AMRAP
2 wall walks
8 kipping pull ups with thick band
12 straight arm lunges, 6kg
6 rounss + 1 ww

12 min AMRAP:

2 wall walks
4 neutral grip chin ups
12 single DB OH lunges

#20

5 rounds+1 rep

Rx’d:  4 rds + 4 reps 

4+6 Rx

Rx'd
3 rounds + pull-ups

6 rounds + 2 pull ups
*scaled to two wall walks, 6 strict pull ups 

6 rounds 

Rxd

Each round at around 2min.

3R+10

5 rounds, 21 reps
Rx except front rack lunges instead of overhead (like an old coach once said of my OH single arm DB, “your shoulder mobility is terrible and you have no business doing that!”) 🥵🤷🏻‍♀️

3+3wallwalks
Scaled C2B, 30#DB

Rx.
7R+17 (185reps)

M 50/180cm/76kg

Intermediate option, 4 rounds

4+18rx

Rx’d
5 + 1 (=121 reps)

5 rounds + 10 reps

5 rounds- 2 WW-8 jumping pull ups-30 lb DB WL

JV: 91 reps (2 wall walks, 25lbs dumbbell, jumping kipping c2bar)

5 rounds rxd

Completed in the am at the Y. RXd. 

5 rounds + 3 WW. 

quick breaks on C2B and turn around arm change on lunges. WW got a break towards the later rounds. Nice one!

Beginner: 7 rds. Legs fried from run yesterday. 

AMRAP in 12 minutes

Scale to intermediate
2 wall walks
8 CoB pull ups
12 single DBOH walking lunges #35

4 rds + 14 pull up + 1 set of DBOH= 114 rep

7rds Intermediate

GWU: Full Body Rot
2x 5 Ring Row/10 Sqt/50’ Waiter Carry/Inchworm

SPWU: Wall Walk Pract/WU
Scap Pulls/Pullups 
Walking Lunges ^wod weight OH

Cool Down: Walk&Stretching

Matt

RX

3 rounds

Holly

Intermediate-#20 and kipping pu

2+12 (probably a few no reps on pu)

RX. 
4 Rounds + 3 Wall Walks. 

Lunges felt great. Wall Walks got slow. Chest to Bar went 4,4 most rounds. 

RX 3 round  + 4 ww +  8 chin up

76 reps

12:00 AMRAP

8 dumbbell burpees (30lbs)
8 banded chest to bar pull ups
8 double dumbbell overhead walking lunges

120 reps (5 rounds)

Rx- 8 rds + 12

4 even (beginner)

Rx : 6 rd’s + 4ww

Beginner - 6x

Beginner - 6x

M/ 31 y / 94 kg

RX: 5 rounds

Scaled 3 + 4 Pull-ups

3 + 8 C2B on 4th Round RX

5 rounds + 2 wall walks intermediate 

Rx 4 rds + 2 wall walks 

Intermediate 
completed 5 rounds with :22 remaining on clock

M-42/178/77kg

Rx, 4 round in 12’ 15’’ (3 round + 18 reps in 12’)

Complete as many reps as possible in 12 minutes:
2 wall walks
8 jumping pull-ups ( bar at wrist) 
12 single-dumbbell overhead walking lunges
♀ 20 lb

6 rounds 

M 42/170 2 rounds+12 reps

M 53/195/6’
Intermediate scale.
5rnds+9.

intermediate 4 rounds

Intermediate 
5 rounds 

Is that one lunge per rep?   Or is that left leg, right leg one rep?

Scaled to
2 wall walks
8 pull-ups
12 walking lunges, single 35# DB carried with arm low
5 rounds + 2 WW

61/5’8”/156

M 41 69” 240#
Intermediate - 4 full rounds

intermediate:
5 rounds and 2+8

2 wall walks, 30lbs dumbbell lunge in place (not enough room)
6 rounds + 2+8+2 = 144 reps

5

Anyone know if there’s a website that creates a warmup for the HQ wods? 

M/49/6'2"/185#

Scaled to inverted rows with feet on flat bench and 35# OHWL the rest as rx'd 
5 rounds + 4 WW's

Intermediate (C2B):
5+6

Intermediate w/ 40lb DB: 6 rounds w/ 0:25 remaining on clock, decided to rest for remaining time instead of wall walks. Strict pull ups

Beginner option:
Complete as many reps as possible in 12 minutes:
2 inchworm + push-ups
8 jumping pull-ups
12 single-dumbbell overhead walking lunges
♂ 15 lb

First re-did the 5k w/o the plate carrier for my own reference/log; posted to 2.23.24 then:

AMRAP in 12-modified to:
2 wall walks to practice upsidedownness+4 inchworms to keep moving
12 jumping pullups
12 OH lunges w. 20# DB

5 rounds +1 wall walk

Intermediate
7 rds at the buzzer

Deliberate pacing on the wall walks being mindful of how my elbows and wrists were handling it. Pull-ups mostly unbroken, all lunges unbroken.

Athlete 1
63” 171lb

Scaled

12 min AMRAP

2 Wall Walks
8 CtB Pull Ups
12 SA DB OH Walking Lunge @ 20lb

Score:
133 reps

Rx 
4:30am WOD in the hotel gym, minimal warm up, mix of strict and kipping C2B on pulley rig.
4 rounds + 1

m/30s/227lbs

Scaled to
intermediate w/strict pull ups
4 rnds plus 1 wall walk
m/54/175

am done it so damn hard i do 5 rounds😅and am not biggenr

Beginner:
5 Rounds (only just 😂)
First time doing the WOD 

Complete as many reps as possible in 12 minutes:

2 wall walks
8 chin-over-bar pull-ups
12 single-kettlebell overhead walking lunges, 16kg

5 rounds

Friskis Parkmöllan

Rx
5 +1

Round times
R1 | 01:52 |  
R2 | 02:32 | +40 s 
R3 | 02:41 | +9 s 
R4 | 02:27 | -14 s 
R5 | 02:03 | -24 s 
Ø 02:19 
Time left over: 00:25 

hi it look cool am gonna try it