60cals octane 5.45 (after a full stomach)

15 jumping pull-ups 
7 push jerks 85lb

Had to scale for the fully belly and time constraint 🙂

Great WOD! 

Greatly scaled, starting back after 4 year break. No row machine at home so I did 10 jump squats & carried a 70# child 20 meters for 4 minutes. Then I did 4 rounds of 15 assisted pull-ups on kid swing set & 10 push jerk with 20 # dumbbells. Total 10 minutes even.

CFWUx2 10*45 10*95 10*135 dl
Row 4:19, 22:34

That's an awesome slomo!

Did this as a day three because busy tomorrow and it looked like repeating some previous day stuff so did:
15m AMRAP (6R+150m+15r)
150m row (was determined to clock 1km)
5 strict pull ups
10 press ups
15 squats
Previously: 23:49 10.03.14

50 burpees

125#
19:12

28:22. 115#

subbed 800m run, 15 pull-ups, & 45# dumbbells

17:02

17:11 rx

18:05 rxd. May have done 5-6 extra pull-ups on 2 rounds. Broke pull-ups 7-6-5-4-3 each round and counted sets differently on whiteboard than in my head-hence the confusion. At one point thought my count in my head was off, so I did more, and in the last round I thought I marked an extra set, so I did more just to be sure. Rowed slow and didn’t really feel super gassed until after every unbroken set of jerks, as well as the entire final round. 


181/69”/41

17:28 rx’d

800m run: 18:20

Scaled
25:30

100 35 lbs KB swing
25 pull ups
7 83lbs push press

M/34/6’/175#

16:30 with 15 strict pull-ups each round 

Modified Rx - 11:18 
reduced it to 3 rounds. Movements as Rx

row was less than 3:40

M/27/195/6’1”

Subbed to 12 pullups, all others as prescribed. 
19:53

As rx’d, 14:46 (PR).

PR by over a minute – very pleased.  Tried to be conservative on the row, even pulling more lightly for the last 100m – came in at 3:50 or so.  Broke
pull-ups 15-10 for first 3 rounds, then 10-5-5-5 and 10-8-5-2.  This is where the workout is won or lost for me.  Unbroken jerks – hardest part is picking
the bar up for that first rep.

47m/5'10"/180

Sc last 10 pu band assisted (black) of each round. 135#
Row was 3:51.5
35:46

15,59 min  50 kg

18:09 without rowing
PJ with 60# sandbag 

34 / M / 5'9" / 137lbs

45lb dumbbell SDHPs x50
Then 3 rounds of:
Pull-ups x12
25lb push jerks x7

28:22

First real exercise in over a month... goal today was just to do something.

16:32 RX but with 800m run because no rower.

Push jerks are not usually my jam, but today things clicked for me: "push yourself UNDER the bar and trust your legs." Totally different ball game. I was able to cycle through these unbroken all 5 sets. Pull-ups were unbroken through round 3 and then split into 2 sets after. 

800m run was right at 3:20.

My score got erased from the whiteboard before I posted it. 
according to my Apple Watch: 
4:40 on rower + 9:10 on the 5 rounds 

~14 min
1k row
5 pullups
20 ring rows
7 push jerks 20# DBs 

F/24/5’5/140
CrossFit AFK

M/24/5'8"/160lb
CrossFit AFK

17:58 - Rx

21:34 time

Scaled:
1000 meter run
5 rounds
Ring Rows
#95 push jerks

Rx’d
18:29

Had to play golf in an hour so scaled for time and lower back and did a bunch of strict pull-ups day before

1000m row 
Then
EMOM ladder
225# dead lift
175# push jerk (bw)
Got 5 mins

M/49/86
20pull-ups
125#
17'10"

Scaled to 
5rds for time of:
200m run
10 Kipping PU
7 Push Jerk at 95lbs
15:28

Connor, scaled
1k row
10 pull-ups
5 push jerks 135#
18:30

Sheri, scaled
1k row
10 pull-ups
5 push jerks 75#
19:21

M/45/6'2"/180#

Scaled to 95# the rest as rx'd 
15:58

1000m row
5 rds
25 assisted pull ups
7 65# push jerk
22 min

800m run
5rds
14 strict pull-ups 
7 push jerk @ 115#
12:52

No rower. Can’t kip in my garage, so went with the strict pull-ups. Will look to ramp it up more next time.

15:55 Rx
m/52/5'11"/200#	

M 50/190/6’
17.34.
subbed 100 sdhp@#45 for row.  

18:58
Subbed 100 single arm banded pull downs for row 
65# push press-forget it was push jerks

20:35 4 rounds. At home So had to sub 800m run for row. Used 115 for PJ. 

Scaled to:

1,000 m row
5 rounds
10 strict pull-ups
15 ring rows
7 push press @ 135lbs

19:11

M/43/5'11/175lbs

Male 50yo/180cm/79Kg
19:15 Rx'd 

Rx 15:05 

35/195/5’9/M

24:41 scaled with lat pull machine 110#
75# push jerk

15:16

Kipping not possible in my garage, so I subbed with 12 strict pull ups a round. Glad I did—the row really took my arms out for the first two rounds of pull ups.

19:54

40cal elliptical trainer for 1000m rows
41lbs dumbbell jerks (82lbs)
18:11

Some of those late-round pull-ups were shady -- eyes/nose over the line, maybe not the chin. Hey, 125 is a lot of pull-ups!

Hey there! brand new to all this, and working from home.  I can only do about 10 pull-ups with good form.  Should I go until form breaks down or use band assist?

Suggested weight for jerks?  Using Dumbells and new to this movement.  I'm 168 lbs, 5'9" 53 years, pretty fit.

Psyched to be here!

Scaled barbell to 105#, rest as rx'd
15:49

Jackie:
row rx
scaled pullups to ring rows
scaled barbell to 55#
15:50

Sub/scale:
100 2x20#DB sdhp for row
11 2x45#DB push jerks
kipping pullups

18:59

19’55” RX

50 Burpees
5 rounds:
25 pullups
7 push press, 95lbs

17:16

Row 4:10
5 rounds 25 PU, 7 push jerk 85#
16:48
Push Jerks Rx. Pull-ups modified to: rounds 1 and 3: 25 strict Horizontal ring rows. Rounds 2 and 5: 25 kipping pull-ups. Round 4: 25 tight kipping swings.

Workout of the Day

10
2007
For time:
1,000-meter row 4:05.1
Then, 5 rounds of:
25 pull-ups jumping pull- ups
7 push jerks 115 lbs
17:46
Post time to comments.

Subbed/scaled:
1000m run
7 push jerks 115lbs
pull-ups as rx 
22:07

M/29/189cm/93kg

scaled 
12 strict Pull ups (hand still ripped from friendly fran)

18:31

11:33 (100x 50# vest swing + 3 rds 15x strict pull-ups & 50# dbs push jerk)

800m run
5 rounds 
25 ring row horizontal
7 push jerk 60kg

17'35

M/36/170/5’6”

200m run
20 SDHP 1 pood
20 burpees
3:05

5RFT
7 Kipping PU
7 push jerks 95lb
8:00 flat

1000m run
15 pu
7 push jerk #115
14:14

Scaled to
1000m row (4:43:(
then 
5 rnds
10 strict pull ups on yoke fat bar****
7 push jerk @ 95#
total time
14:01
m/50/175
For my notes--
****needed a stress buster on yesterday's rest day, so I did
21-15-9
kb snatch rt 35#
kb snatch lft 35#
pull ups
which is why I scaled today's pull ups

7 rounds of:
200m row
7 pull-ups
7 push jerks  ＊65lb

20'12"

WOD ANALYSIS

Coaching notes:

Modality: This WOD is a triplet modality that combines a moderate distance row with high reps of gymnastic movement and moderate weightlifting movement.

Purpose: The main purpose of this WOD is to challenge the muscle fatigue. The athletes must perform 5 rounds of these 2 movements after 1000 m rowing. This WOD improves the muscle fatigue capacity and lactate tolerance threshold. 

Time to perform: This high volume WOD takes about ≈ 16 min, so if the athletes perform this WOD longer than it, trainer can scale it. Advanced athletes can do it under 14 min.

Running a class: Trainers have ≈ 44 min for set other parts. So he/ she can set the other parts according to purpose of the training and level of physical fitness of athletes.

Note: This WOD set in 5 rounds. Overall, athletes should perform 1 km row and then perform 125 reps of pull-ups and 35 reps of push jerks.

Physiology (GPP): Cardiorespiratory endurance, stamina and strength play the major role in this exercise. 

Physiology (energy pathway): The aerobic system is the dominant energy pathway in this WOD.

Anatomy:
Row: Trapezius (middle fibers), Latissimus dorsi, Biceps, Gluteus maximus, Quadriceps, Soleus.
Pull-up: Rhomboid, Latissimus dorsi, Biceps.
Push jerk: Trapezius (upper fibers), Anterior & middle deltoid, Triceps, Gluteus maximus, Quadriceps.
_____________________

Running a 60 min class:
Whiteboard: ≈ 3 min
General warm-up: ≈ 7 min
Specific warm-up for row: ≈ 3 min
Specific warm-up for pull-up: ≈ 5 min
Specific warm-up for push jerk: ≈ 6 min
WOD: ≈ 16 min
Cool-down: ≈ 10 min

Additional time: It remains ≈ 10 minutes that can be divided in specific warm-up or cool-down.

You can see other analysis in my instagram page.
Train hard and challenge your body. Enjoy it ;) 
GOOD LUCK

RX:17'31''.

RX:14'21''.
https://youtu.be/ibq4JZjyvUE

Globo Scale:  If needed, sub row for 800m run, 50 calorie assault/echo bike, 60 cal aerodyne bike, or 30 burpees/30SDHP with empty barbell or 35/53lb kettlebell or light dumbbells.  Home gym with limited equipment run or row as equipment allows, push jerks with 35/50lb dumbbells, 14 strict pullups or 30 ring /bar/dumbbell rows per round.   Bodyweight:  Sub 2/1 hand release pushups or 1/1 kipping handstand pushups for push jerks. 

Champions Club Scaling Notes

RANT
Nothing to rant about

WHAT ABOUT THE MOVEMENTS
Row - monostructural, middle-ish distance that can be sprinted if needed, deadlift/push-up shapes, skill (falling)
Pull-up - pulling, global flexion/extension, skill (kipping), overhead
Push jerk - jumping, upright torso, heavy-ish weight at the time it was prescribed, overhead

WHAT ABOUT THE FORMAT
Really flexible how you can go at this one, and it depends on what movement you want to prioritize. If you're sweet at pull-ups/push jerks then sprint the row and see how that level of fatigue affects the other stuff. Or if you're not as good at the stuff but want to keep the integrity of the movements, cut the reps down and do more than 5 rounds.

TECHNIQUE SCALE
5 rounds of:
25 kips
15 push jerks/split jerks
then,
run/row 1k for quality

CONSISTENCY SCALE
7 rounds of:
run/row 200 meters
15 pull-ups
7 push jerks (lighter weight)

INTENSITY SCALE
Sprint the row/run, drop the pull-ups to something you can do unbroken

MY STUFF
11:59, scaled to 15 pull-ups per round to stay unbroken, 1k run instead of row

GENERAL FEAR LEVEL: 7