CFWUx2
15:17

AMRAP 20 of:

7 pull-ups
7 ring dips
7 KTEs

4 1/3 rounds + 5 ring dips

20:03
No long rope available, so I used 6 laying to standing rope climbs per round. Everything else was Rx'd.

Subbed abmat SU: 13:49

12:55 rx

13:22 with 11-12’ rope climbs from seated starting legless for 2-3 “pulls” each climb. 
Strict ring dips until the last round or 2 where I had to kip to lock out a few reps. Harder than expected. May have started too aggressively. Unbroken ghds. Unbroken ring dips only the first 2 rounds, then 2 sets for one round then 3 sets for one round then 4 sets for 2 rounds! About 90 seconds for round 1 and 100 seconds for round 2, but slowed way down after that. 

42/177/69”

13:07 Rx

4 rds for time
10 inverted rows, high parallettes
10 assisted dips, to knees, with toes touching behind, high parallettes
12 abmat situps

8:57

As rx’d
19:50

M/53/69"/180lbs

14:30 Rx
Equiv for 2x15' rope (6 x 5' rope climbs)

M/35/6’/175#

11:50
Subbed two 10’ legless rope climbs from seated; all else Rx

26 y/o
160lbs

6 rds ft 10:15
10 s pull ups
10 s ring dips
12 weighted sit up 10lbs

13:22 Rx
some walking in there b/c my dip station was a ways from our rope. + throwing the dog’s toy a lot. 🤣

M/25/5'8"/155lb
CrossFit AFK

15:11 - Rx

Did 5 rounds, at work so subbed 15 pull-ups for rope climbs. 
15:44

19'30 Rx

Rope height wasn’t mentioned so I used a 15ft.   15:20 as rx’d.

14:09
subbed strict pull ups x 6 for rope climbs

15:50 RX

19:41

As rx’d, 14:00. 

Rope climbs got tough in later rounds.  I’m sure the GHDs had something to do with that, but probably also the fact that I haven’t done any rope climbs since last September.  Did after heavy deadlifts.

48m/5'10"/185

M/54/155#
Modified: 6 rds of
26' 70# lifted w pulley and rope 
10 ring dips
12 GHD
11:55

13:26. Modified to 6 rounds of: 12 pull-ups, 10 bar dips, 15 GHD sit-ups

Subbed 3 climbs for the 2 given 11-ft ceilings; inflatable ball GHDs:

13:30

42 / 6’0 / 195

10:15 RX 

Rope climbs were a mix of legless and lay to stands, trying to make an 8' rope work.
Ring dips & GHDs as is

9:40

M/30s/225lbs

11:45 Rx

M/28/6’1”/200lbs

Rx’d   8:53

Warm ups? Gracias

4 rounds of:
2 lay-2-stand rope
10 couch dips
12 AbMat sit-ups
9:40
Trying to get a schedule going, even if it’s easier WODs

13:37

Modified to:

6 rounds for time of:
2x 10 hanging knee tucks + 10 jumping pull-ups
10 bench dips, feet elevated
12 GHD sit-ups from bench 
SCORE: 24'41''
--
Some very inventive modifications in the comments 😀
Probably overdid  nº of HKT + JPU reps as replacement for rope climbs...🙄 too much time spent here, although I thoroughly enjoyed it. 
During warm-up, suprised to see I could string 3 full ROM chair dips. Not enough for the full workout, but still a good surprise. 
Also during warm, I think I invented the "ropeless rope climb": squat, jumping pull-up with knee tuck, slow descent, repeat.
Overall, nice training session, and great combo of movements.  
5 km easy run in the morning.

Intermediate scale
12:06

11:27 Scaled to:
2 x 5 strict pullups
10 parallel dips
12 GHD on decline bench
1:37/1:45/1:54/1:54/1:59/2:17
Still feeling weak from being sick last week, so scaling and taking the workouts easier

6 Rds
6 rope pull-ups 
10 ring dips
12 incline sit-ups (10# ball)
15:39

We only have a 6’ rope (basically for the kids to work on their grip) so until I can do leg less from the ground lay to stand & rope pull-ups is all I can really do. 

Did bar dips and floor to standing rope climb in  5:25

Rx’d 12:44

Rope pulls from laying pos. to standing pos. 
Supported Ring dips
Sit ups w\ plate @5kg

16:55

19:40
2 Rounds 2 Rope climbs, Rest 1

12:09 Rx
m/52/5'11"/200#	

11’21 Rx (unbroken) CrossFit Rapace’s rope 

https://youtu.be/BkBXLmk-trw (Start record alter first dips)

M/55/6’1”/180

6 RFT:

2 rope climbs (16 ft)
10 ring dips (strict)
12 GHD situps (Games std)

Rx (masked): 10:02

Scaled to 6 rounds of:
10 knee tuck pull-ups 
10 dips
12 incline situps

10:35

Subbed to 6 RFT of
8 squats/knees-to-elbows/Tarzan (aka commando) pull-ups
10 ring dips
12 GHD sit-ups
16:44
Lost at least 20 sec/round transiting from bar in the garage to rings in the shed. 

58/5’8”/160

Subbed 8 commando pull-ups and 8 K2E for 2 rope climbs.  Otherwise Rx'd.
15:38

Slow moving today, but unbroken first 3 rds.  K2E was first to break followed by ring dips. My make-shift bench-barbell GHD setup in the garage works, but man it will be nice to eventually have access to a real GHD rack again.  Access to a rope will be nice too.

6 rds

6 towel pull ups
10 ring dips (kipping allowed)
12 weighted sit ups 50#

8:58

My grip kept slipping on the towel, so I could only do 2 at a time before resetting. 

Dips: 10/6-4:6-4/6-4/6-4/5-2-1-1-1

Bigger ab burn than I thought. They don’t get a break.

Equip sub palooza

X3 knees to elbows then pull-up for each rope climb
Bar dips
Homemade GHD plate stack and feet anchor

11:39

Scaled to
6 rnds
5 pull ups holding sleeves of my Gi like a rope, knees bent'ish
7 strict ring dips
8 3/4 GHD
10:49
m/51/175

6 rounds for time of:
1 rope climbs
7 ring dips (tan band light)
9 GHD sit-ups
14:56

Hotel scale: 6 towel PU/10 47.5# cable triceps pulldown/12 inverted situps...11:56
(1:36/1:58/2:24/1:56/2:04/1:58)

Scaled/subbed:
6 rounds of:
10 L pull-ups 
20 deficit push-ups 
24 straight leg sit-ups

21:50
m/35/175lbs

8x pull-up + knees-to-elbows = 2 rope climbs, other Rx
16:58

Wow, not fast. This was murder on the midsection. I could not do each segment unbroken. I don't know if I did any segment unbroken, except 1st PU+K2E and 6th GHD.

Scaled - 15:27
6 RDS
6 Towel Pull-ups
6 K2E
10 Ring Dips
12 AbMat Sit-ups (20# MB)

16 min 53 pour  
6 rnd:
16 tractions
10 dips
12 situps

6 Rounds:
2 rope climbs (the ceiling isn‘t that high)
7 ring dips (4 strict + 3 kipping)
9 ghd sit ups to parallel

time: 11:49

Pregnancy Scaling 

4 Rounds
4 Seated Bar Row
10 Dips (hands on bench, bent legs)
12 (6/6) Crossed Mountain Climbers (hand on bench if needed)

FOCUS: technique and ability to speak during the whole workout

RX：10'18''.
https://youtu.be/Il7y9HzlVYk

Champions Club Scaling Notes

RANT
Nothing to rant about

WHAT ABOUT THE MOVEMENTS
Rope climb - scaling an obstacle, pulling with skill (core-to-extremity)
Ring dip - midrange pushing without connection
GHD sit-up - pulling from the hips, emphasis on the midline, core-to-extremity

MAIN DECISION
Is the setup good enough to have fast transitions?

TECHNIQUE SCALE
4 rounds for quality of:
2:00 rope climb practice
2:00 ring dip/hold practice
2:00 GHD sit-up practice

CONSISTENCY SCALE
3 rounds, double the reps. Or, two rounds, triple the reps. I hope I mathed that right.

INTENSITY SCALE
Scale movements to be unbroken (ring push-ups could work for ring dips)

INJURY SCALE
Upper-body - Try out AMRAP in 15 minutes of: 12 high step-ups, 12 GHD sit-ups
Lower-body - should be good, maybe sub L-sit for GHD

MY STUFF
Park workout again. Added in a bit of Parkour. 6 rounds of: 5 L-pull-ups, 10 bar dips, 5 precision jumps. 13:something

GENERAL FEAR LEVEL: 6