Mix of Rx'd (50 reps each exercise), intermediate (35# dumbbells) and beginner (hollow rocks instead of GHDs)

20:40

Intermediate 
19:24

For time:
50 dumbbell push presses
50 box jumps to a bench
50 dumbbell front squats
50 Bench "GHD" sit-ups
50 dumbbell thrusters

50lb DBs

17:15

Lo hice en 10":35 sec. Opción Intermedio

M/44/140lb

10:41 (intermediate option w/ full ROM GHDs)

Rx   16:21


*That was Brutal! 

M/51/185

35reps
53#

11:31

17:10rx

m/38/5’10”/195

14:03 intermediate w/ full ROM GHD

15:00

Rx except 25# dumbbell
50 total snatches (10, 10, 10, 11, 9)

M|31|1m80|75kg

Subbed => 20 kg KB / 27'ish min mark.
Snatches yesterday made it real tough.

M/27/180#/6’2

21:40. Up until thrusters, did 14 reps EMOM. Then did sets of 5. Legs are nice and torn up after that! In Genesis Health Club

M/38/6’/175#

Subbed 40 lb. dumbbells 

18:21

Deo Gratias

16:15 
Rx 

70 years/m/150 lb
Intermediate option
12:30
Great workout

Britt Theurer
70/m/150 lb
Intermediate option
12:30
Great workout!

1 dumbell or 2?

54 yo M/ 5'9"/ 148 lbs

26:44

scaled to 35 lb dumbbells

50 reps with a 20# dumbbell
15:50

Intermediate option:
For time:
35 dumbbell push presses
35 box jumps
35 dumbbell front squats
35 GHD sit-ups to parallel
35 dumbbell thrusters
♀ 25-lb dumbbells, 20-inch box

Score: 19:25

14:51 at Intermediate reps with 10 kg DB and hollow rocks (done 240508)

22:21 
22kg (as close to Rx as possible with the gyms DB)

For time:
50 DB Push press
50 box jumps 20in
50 DB Front squats 
50 sit ups starting at 130degrees
50 DB Thrusters
8kg DB
11:42

Rx’d:  25:22

34/F/165#

Rx - 16:40

Def a lung burner! 

25:30 at Intermediate with sets of 40. Exhausted.

40 Dumbbell and V ups.
Rest Rx

13:47

m/35/5’11’’/185

11:25, intermediate 

Subbed weighted sit ups for GHD

17.23

50 thrusters where a challenge 

20:43
Rx but with 25# DB and step-ups
I had nothing left in the tank~ what a killer!

Rx.18:22

20:43rx

M 50/180cm/76kg

Intermediate option, abmat sit-ups

18:39

M 53/195/6’
12:29 intermediate and abmat sit-ups.

19:46. I mixed up the movement order and did GHD before front squats and thrusters. Also, stepped down on the box jumps. Used prescribed weights and box. 

RX 37:50

Beginner: 5:54. 1k run 5:20

For time: 22:49.64 w/ #40db
50 dumbbell push presses
50 box jumps 24"
50 dumbbell front squats
50 GHD sit-ups
50 dumbbell thrusters

Broken each set up into reps of 10-15. Almost found my failure limit on the thrusters. I had my physical training test yesterday, so this was a great one to come back to. I'll be sub-20 next round.

NICE, Lawson!

Rx
My body was not having it today, the goal became "just keep swimming"🐠. Abs began locking up in the GHDs before spending a full 9min working through the thrusters.
22:58

M 5’11 205 RX

21:51 

Thrusters got slowwwww. 

Great WOD,

I've done 25 each with 22lb dumbbells for 16 min. Do you work on something else after this, or WOD is enough?

Intermediate+
For time:
50 dumbbell push presses
50 box jumps
50 dumbbell front squats
50 GHD sit-ups
50 dumbbell thrusters

♂ ***40-lb dumbbells, 24-inch box

23:51

scaled for life. Anything involving going below parallel, I’m gonna have a bad time. 

Gregor Zielhardt - 15 min. 46 sec. RX 
To quick out of the gate and paid for it during Thruster! Great WOD though

13:47

3b DBs, regular sit ups 

M / 93 kg / 31 y

Rx: 17:01m

Scaled 30lb 

23:03

11:35 

35lb but still sets of 50. 17:53.

M / 5’7 / 21 / 194

*6 WEEK MURPH TRAINING - Week 4/6 - Workout 3/5*

7 ROUNDS FOR TIME
7 dumbbell power cleans (35 lb)
7 dumbbell push presses (35 lb)
7 box jump-overs (24 in)
* Step down from the box.
TIME - 7:42 


Complete the workout in 6:00-12:00.
Complete each movement unbroken and rest between them as needed.
Finish the first 3 rounds in 4:00 (1:20/round) or less.
Finish the box jump-overs in :30-1:00.
Adjust the difficulty of the movement or reduce the volume or loading to hit the stimulus of the workout.
Use two dumbbells if available.

26:07

Intermediate - 14:54
M/34/193

Intermediate option:
For time:
35 dumbbell push presses
35 box jumps
35 dumbbell front squats
35 GHD sit-ups
35 dumbbell thrusters
♀ 20-lb dumbbells, 20-inch box

11:13.42

Intermediate 
15.54

25lb dumbbells and stepups instead of box jumps. Finished in 13:47. Will definitely do this one again but with heavier dumbbells!

For time:
25 dumbbell push presses
25 box step-ups
25 dumbbell front squats
25 hollow rocks
25 dumbbell thrusters
20 lb dbs, 24” box
7:12

Definitely should have gone heavier and used intermediate rep scheme.  

29:05, 50lbs, lots of hate for this one.

21:31, intermediate 35’s with 40lb DB’s. Lynchburg VA. BJ up stairs to 24”.

25lbs dumbbells = 14:48
Pretty fast ... should I have gone heavier?

M/49/6'2"/185#

Scaled to 35# DB's the rest as rx'd 
21:40....man if that one ever shows up again it'll be to soon!

Athlete 1
63” 171lb

Scaled

For Time:

50 DB Push Press @ 20lb
50 Box Jump @ 24”
50 DB Front Squat @ 20lb
50 AbMat Sit Up
50 DB Thruster @ 20lb

Score:
12:06

M-43/178/77kg
Scaled with DxKB20
Time 28’38’’…🥵

Beginner option:
For time: 10:50

For time:
35 dumbbell push presses
35 box jumps
35 dumbbell front squats
35 GHD sit-ups 
35 dumbbell thrusters

2x15kg dumbells

14:29

#35 19:58

Intermediate: 15:33
Sub GHD with incline bench situp

Pre-WOD 3 mile run in first warm rain of the season, just because I couldn't resist then:

Using 25# dumbbells
50 dumbbell push presses 
50 box step ups 2O inch
50 dumbbell front squats 
50 GHD style sit ups on physio ball
50 dumbbell thrusters

14:57

I LOVE a good chipper! Thanks for this one.

17:35 RX

20:45 w/ 35lb dumbbells 

Men's Intermediate except GHDs were full ROM
13:52

I had the gas for Rx reps around the 20 minute mark, but the knees and elbows just weren't having it today.  Good one Rob!

Rxd at the Y. No GHD so I setup the DB feet anchored parallel on bench. 

24:57. 

broke into sets of 10 for all of the movements but the thrusters which were soul crushing. 7 minutes on those alone at the end!

NASTY!

22:41

50's for the sets @ 2x35  #
Sub in abmat situps instead of GHD.

m/39/241

Scaled 23:33

50 push press kb 30 lbs x 2
50 box jumps
50 front squats kb 30 lbs x 2
50 weighted abmat situps with 25 lbs plate 
50 thrusters kb 30 lbs x 2

Scaled to men's intermediate ****
(step ups and abmat w/20# ball)
17:03
m/54/175
My success was not quitting the thrusters:)

Rx women:
19:47

Not my day today - volume cut in half for sets of 25, otherwise as prescribed 17:25

Intermediate 13:11

M/50-54 👨🏻‍🦳
Intermediate
16:49

40 dumbbell push presses   40bl
40 box jumps
30 dumbbell front squats     30bl
40  sit-ups
30 dumbbell thrusters          30bl
19：05

Globo wod: box jump sub are jumps to an equivalent height platform, or bench jumps.  If your globo has those aerobic step things 24" is 10 risers each side plus top, 20" is 8 risers plus top.  GHD subs are either to sit perpendicular on a bench (or on a medicine/exercise ball) with your feet under heavy dumbbells and do situps touching the ground behind you,  incline board situps,  weighted abmat situps,  stick abmat situps or 2 to 1 abmat/conventional situps.  Dumbbell work as Rxed.