Intermediate 
43 OHS @ 115#
12 Rope climbs (12’ ceiling)
16 thrusters 
14 Wall walks

85 total

29
10
16
11

Went super basic today for shoulder stability and motion
15# db OH squats, 16
36 ring rows, 36
23 thrusters w 35# dbs, 23
23 inchwork pushups, 23

Scaled barbell to 105lbs:
OHS: 25 reps
Rope climb 15’: 8 reps
Thruster: 30 reps
WW: 10 reps

Opción intermedia con barra de 115lb 
4: 25 Overhead Squat 
4: 8 Rope Climbe 
4: 25 Thrusters 
4: 12 Wall Walk 
Total final de 70 repeticiones.

For total reps: 120
4 minutes of overhead squats
4 minutes of rope climbs from lying to standing
4 minutes of thrusters
4 minutes of wall walks
45-lb barbell 

41/m
For total reps:
4 minutes of overhead squats:40
4 minutes of rope climbs to 15 feet: 10
4 minutes of thrusters:32
4 minutes of wall walks:15
♂ 155-lb barbell
Reps:97 reps

89 Total Reps

4min OHS (105lbs) 34
4min RC (12’) 15
4min Thrusters (105lbs) 29
4min Wall Walks 11

M 54/205/6’
Scaled barbell to #95 everything else rx.
40+7+22+9=78 reps.

Rx   79 reps



Overhead Squats:   27 reps
Rope Climbs:   15 reps
Thrusters:   19 reps
Wall-Walks:   18 reps


*That was Hard/Bad/Ugly!

40 M 220 
intermediate (115#):
OH: 39
Strict pull-ups: 42
Thrusters: 35
Wall walks: 13

M//229lbs
OH squats @155lbs = 20 reps
Rope K2E = 36 (÷3 for rope climbs)
Thrusters @155lbs = 7 (and just as many cleans)
Wall walls = 11
OHs were particularly painful today even after a bunch of stretching. Subbed the rope climbs for rope pull-up/knees to elbow. Thrusters were a complete mess today, wrists were not having it causing a lot of pain. No issues on the wall walks

Son(17)
OH squats @135lbs = 20 reps
Strict PU/K2E = 33
Thrusters @135lbs = 18
Wall walls = 8

overhead squat 42 rope climb 42 thruster 42 wall walk 42

Intermediate 

M-43/178/77kg:
- 4 minute max reps OHS (18 reps@55kg)
- 4 minute max reps Towell Pull Up(6reps)
- 4 minute max reps Trhuster (21reps@55kg)
- 4 minute max reps Wall walk (7 reps)

Scale/sub: 60lbs barbell, sets of [3 pull-ups + 3 knees-to-elbow] = 1 rope climb
34 overhead squats
12 sets of PU+K2E (72 total reps)
40 thrusters
14 wall walks

M/56y/185cm/85kg

Beginner option:
For total reps:
4 minutes air squats 100
4 minutes of ring rows 52
4 minutes of DB ( 2 x 8kg) thrusters 57
4 minutes of inchworm + push ups 27
1' rest between sets

55 yo M/ 5'9"/ 150 lbs

30 Overhead Squats
6 Rope Climbs to 15 feet
25 Thrusters
10 Wall Walks
Total = 71

scaled to 85 lb barbell

With 80#
36 OHS
40 commando pull-ups
26 thrusters
20 inchworms + push-up

Did our Friday Bulletproof workout instead

4 Rounds for time w/ 20# plate carrier (15 min cap)
200m run
10 Pull-ups
10 Burpees
20 Squats
14:30
2 min rest, then
15 min AMRAP
250m row
10 KBS (24kg, American)
10 Single arm DB snatches, alternating (45#)
15 Knees to chest
3 rds + row (finished 4th after but didn't look at the clock)

Small but fun turnout for a nice balmy push at 38 degrees F.  Didn't push the pace on any one thing.  The AMRAP got pretty grippy toward the end.

135 lbs barbell
4 minutes each
Overhead squat: 27
Rope climb: 10
Thrusters: 20
Wall walks: 9

4 mins total reps: 92

65#

Overhead squats: 27
Laying-standing rope climbs: 21
Thrusters: 33
Wall walks: 11

Beginner ish
4 minutes OHS-training bar-23
4 minutes LTS-TRX straps-21
4 minutes of thrusters-45#-48*
4 minutes of inchworms/reg.push-ups-18

*Maybe could have gone heavier on thrusters, but was trying to "move more; look at it less" 😂 Lil HQ humor. Plus make each rep count. 

Beginner option:
For total reps:
4 minutes of overhead squats 31
4 minutes of lying-to-standing 17
4 minutes of thrusters 23
4 minutes of inchworms + push-ups from the knees 40
♂ 45-lb barbell

#115  20’ climbs 

32-3-29-13

Climbing is never quick for me because my attic door is rather small, which slows both the ascent and the descent. 

M50/77kg/179
Rxd
18 reps x 40kg 
7 reps 
30 reps x 40kg
9 reps 

Y workout. Intermediate but should have scaled further down. ring rows for climbs. 

24-50-12-10

grippy by the time you get to thrusters and I didn’t rope climb. Lower back still not having it. 

Male 36y 180cm 88kg
RX’d 25+14+16+17 =72

30kg, 15, 23 (bar pullups), 15, 12 (inchworm + )pu

oh : 30kg @56 reps 
rope climb - 10
thrusters @40kg- 40 reps 
wall walks- 16

122 reps 

@40kg
25, 7, 25, 9

Globo wod: Dumbbell sub 40/60 lb dumbbells; do single DB OHS alternating as needed, up to 5. Scale as needed to be able to do 5 unbroken OHS each side fresh.  Rope climbs sub towel pullups or L-sit pullups.  Wall walks sub inch worm with pushup.