CFWUx2
26:28
150 shoulder taps (sub for HSW)

16:56 with back to wall handstand hold and strict HSPU

21.30 
Intermediate 

December 18th, 2021 (after two rest days); morning

wu: bike, slihps
skill: free hs

wod:		3 min hs hold
				100 asq
				50 m bear crawl
				50 shoulder taps with knees on a box
				100 asq
				30 push ups
					16:34

post: ski, shoulder accessory, stretch

29:34

21:50 as rx’d. Last time I took a lot longer and did 1/2 the handstand walking and did much shorter increments of hs walking(164’ this time and about 20’ avg. Also strict hspu in sets of 3 last time. This time kipping and broken: 10-7-5-4-2-1-1. I did quick sets of 10-15 on squats with less than 5 second breaks. Should’ve paced the HS hold a bit more. Started with :60 then did :40 :30 :20 :20 :10. Should’ve started with :45-:50...but I saw that some of y’all went unbroken?! Crazy! 

CAP warmup was very strange, modified it. 

180/42/176cm

Rx

13:38

Intermediate, and subbed 10 wall walks and 20 push-ups on dip machine

16:54

This was challenging!

Handstand hold 
2min, then 1
100 air squats below parallel
6:10min

Scaled 50m handstand walk to 100 alternated chest taps In wallwalk position 
(Did 31, 20, 23, 30)
100 air squats below parallel
16:14

Kipping Hand stand push ups
10,2,2,5,3,3, last 4 hail mary singles XD
Finished at 26:40

After WOD
Did ring pushups, floor chest presses 50lb db, ring hollow and  ring upsidedown stands, 30 strict pullups.

M/35/6'/175#

Intermediate option
14:44

Deo gratias

Rx : 18’35 + handstand élastique, hspu strict

https://youtu.be/E2_adoOpiaU

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

22:34 - Rx (Got smacked on this one. I did the handstand facing away from the wall with one foot off, the extra balance had me fall quite a lot more than normal, the squats both times were not enough rest to recover for the walk or push-ups. Kept falling on the walk, on a 16ft lane down and back 5 times. Shoulders were fried for the handstand push-ups.)

Subbed regular plank after 52 seconds of HSn 50 mountain climbers each leg for HS walk and 60 inverted pushups for HSPU:

14:50

42 / 6’0 / 190

squat - 135/155/185/225/255
press - 45/65/85/100/120
DL - 135/185/225/255/275

3-minute handstand hold (unbroken)
100 squats
5 wall walks each with 4 shoulder taps going down, then 50-m Bear crawl
100 squats
30 handstand push-ups
12:01

Compare: 12:54 

Rx’d: 22:20

Compare to 181013: 23:00 subbed 18 wall walks for HS walk

Int: 17'16".

20:00 Rx
compare to was 22:43

9:45

2 min Accumulated HS Hold
100 SQT
50m Bear Crawl
100 SQT
30 Box HSPU
 

20:25 rxd 

1 min HS hold
100 squats
1 min HS hold
100 squats
1 min hold

8:38

Then 211017 - results there

Performed as:
3min HSH(90,30,30,30sec)
100 squats
50m of HSW practice (1-3 hand steps before falling, took 5-6min)
30 HSPU(mixed up order)
100 air squats

18:28

M/30s/230lbs

Great video. Obrigado! 🇵🇹

Modified:
--
For time:
3-minute wall-facing handstand hold (unbroken)
100 squats (unbroken)
100 floor taps from wall-facing handstand (40 + 30 + 30) 
100 squats (unbroken)
30 DB shoulder presses w/ 2 x 12,5 kg DBs (11+6+5+4+3+1)
SCORE:18'02''
--
Still afraid to do full shoulder taps while hand standing , but I'm getting closer 
This was a bit cruel after yesterday's squats and presses, but a fun one nevertheless 👍
5 km run in the early morning. 

For time
10Rounds for time of
5 strict pull-ups
5 DB’s thrusters 22.5kg
-11:19

coming back from flu
2' hand stand (had to come down at 1:30, took a breather, then resumed)
100 squats (75, 25)
43 meter bear crawl
100 squats (50, 50)
20 pike push ups

DL (finishing up yesterday's) 
225, 255, 285, 305, 325 - grip is limiting

Elevated plank hold (feet on bench) 3 minutes
100 squats
Approx. 140M walk with 20lb dumbbell overhead (just one arm)
100 squats
30 pushups (Feet on bench, hands on dumbbells)
22:40

16:53 Rx'd
Interesting WOD!
m/53/5'11"/194#	

16:59… scaled hand stand walk to bear crawl.. the rest was as prescribed.  

17:00
HS holds against wall - :30 x 6
HS walk - 2 meters x 25
Strict HSPU against wall to abmat - 6/6/6/4/4/4
took a few quick breaks on each round of squats too.

M/58yo/5’5”/148lbs

2 min hold
100 below parallel 
60m Bear Crawl
100 below parallel
20 knees on 20” box HSPU

19:58

Sc to 2 min HS hold, 50 sh taps, 20 str HSPU to 2" mat...24:24

For time:
2-minute handstand hold from 36” box
100 squats
25-meter handstand walk bear crawl 
100 squats
20 handstand push-ups from 36” box
18:18

17:07
subbed 100m bear crawl and used abmat 

100 shoulder taps (wall-facing) subbed for 50m handstand walk
30 HSPUs, wall-facing, to abmat
16:13

I seem to recall we did 30 HEAVY strict shoulder presses yesterday. So do my shoulders.

subbed /scaled:
3 min handstand hold
100 air squats 
10 wall walks
100 air squats
20 strict HSPU to ab-mat on 35lb plate 

18:52

Intermediate'ish scale/sub
2 min hs hold
100 sqts
150' bear crawl
100 sqts
20 strict hspu to abmat
20:33
practiced strict hspu w/o abmat before wod
HS hold took longer than I anticipated:(
m/51/175

Subs:
HS to piked box HS
HS walk to 100 piked box HS shoulder taps
HS to 2x45#DBs Arnold press

14:37

Intermediate with a 40m bear crawl sub for HS walks. HSPU to 25lb plate. 

15:48

Think this was the right scale for me! 

RX:11'32''.
https://youtu.be/piTu4P8FuG4

RX
TC 20 Mins
-18 reps

Globo scale: If you have a wall and free space to do this then go for the Rxed and scaled options as posted. If subbing wall walks due to no where to do handstand walks sub 30 wall walks (scale here as needed). If no wall is available accumulate a double arm dumbbell overhead hold for 3 minutes at 60-80% bodyweight total, and 30 presses with the same dumbbells at the end of the workout subbing for HSPU.  You can either handstand walk, or overhead dumbbell carry for the HS walk here.  Last resort is another 3 minute dumbbell hold overhead.

Busy gym:  This is really going to be dependent on the layout of your gym today.  You may need to do wall walks today, lest you crash into someone while doing HS walks. The dumbbell option is also a possibility, if no walls are available.  Finally if it is too busy or you will get yelled at see if you can do this outside somewhere.

Bodyweight/ equipmentless sub:  No equipment needed except a wall and a flat safe surface. If just a flat surface is available do 2x HS walk 50m (sub 150m bear crawl) and 60 dive bomber pushups.  Finally if you are in a hotel with no room to move just accumulate 6 minutes in a handstand hold or pike hold,  200 air squats, then either 30 hspu or 60 dive bomber pushups or pushups piked off the bed or room chair.

Love this. 

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Stamina to the shoulders and legs - especially challenging after the last two workouts. Also changing orientation, overhead pushing, and squatting with a big ROM are themes.

MAIN DECISION
For time or for quality?

TECHNIQUE SCALE
As close to rx as you can. Turn off the timer. (Sub handstand kicks for handstand hold, somersaults for handstand walk, headstand kick-outs for hspu).

CONSISTENCY SCALE
As is, squats have to be unbroken, sub plank hold for handstand hold, sub overhead dumbbell walk for hs walk, sub dumbbell strict press for hspu

INTENSITY SCALE
AMRAP in 12 minutes of:
30-sec handstand hold
30 squats

INJURY SCALE
Upper-body - intensity scale, sub one-arm dumbbell press for hs hold
Lower-body - sub strict knees to elbows for squats. Probably not 100 though unless you want to be stuck with your quads cemented to your stomach for the next week.

MY STUFF
I went into this thinking "ha! Sub-12" 27 minutes and 54 seconds later I decided to chalk this up as the Technique Scale. The last two days really taxed my midline and that affected today. Oh well, another humbling experience.

GENERAL FEAR LEVEL: 5