CFWUx2 8*45owl*2 8*95
20:50
95lb owl

14:34 Rx (first round walking, other three rounds I did 18 alternating overhead reverse lunges in place due to lack of space)

December 23rd, 2021 (one day rest after the last wod); morning

wu: bike, slihps, sg db
skill: heavy oh lunges

wod:			4 rnds
				15 m oh walking lunges 30 kg
				20 ghdsu
					11:25

post: accessory hs hold, hang, back, walk; bike

95 lbs
21-18-15-12 GHD
15:47

14:10 with 115lbs. otherwise rx’d. Unbroken ghd sit-ups except on round 3, where I strategically broke so I could save quad stamina to ensure I had to do only 2 sets of lunges in round 4. 2 sets of lunges throughout...round 1 rested briefly on shoulders, otherwise dropped and snatched. 
Quads the limiting factor. Lunges gassed me too but caught my breath on situps. 

last time 12:13 intermediate scale

3 day block of wods out of order because I couldn’t do this in the rain yesterday...

180/42/176cm

14:50 Rx

M/28/6’1”/200lbs

Rx
Time cap class 15:00

Cap
3 rounds +35ft

Didn't really have the option of doing outside in my neighborhood, so I measured out how many regular lunges it would take to make 50ft for me(13). So I subbed walking lunges for reverse lunges, sets of 13. Rx weight

6:34 

M/31/145lbs/5'7"

It was challenging!

As RX male, 23y175cm84kg
19:28, 3 times 6 meters (18 lunges in total)

-after WOD 
(same weight)
24 lunges same weight 
25  ab roller
15 overhead squats

Some chest press rounds til failure
115lb 185lb 145lb 115lb

Rx : 11’50

https://youtu.be/lbNPn5_5Sj4

M/35/6'/175#

9:27 intermediate option

Deo gratias

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

16:03 - Sc ( rounds 1 and 2 were with 50lb dumbbells. Rounds 3 and 4 were with 40lb dumbbells. Due to space in the basement, a barbell overhead for walking lunges does not fit, especially with a moderate load. The 50s proved to be too much, had to take 4 sets to get through the 2nd round and with a lot of rest. Intensity really suffered for it, even after going down in weight.)

Scaled to 30lb DBs 8 steps per leg per round (not walking)

11:30

42 / 6’0 / 195

Scaled
13:53 with 95#OHWL

F/51/5'6"/145
4 rnds, 55#, 15 GHD sit-ups
15:06

11:43… 95# OVH lunge and 30 ab mat sit-ups 

4 rds | 95 lbs for 10 reps of overhead squats | 25 sit-ups

Whew, 95 lbs was heavy!…😱 but got it done, thx!

Sc ⚓ SU & 115# 1st round, but strained my right quad and so went to 95# for rounds 2-4...16:35 (5:24/4:25/3:31/3:15)

12:01
scaled lunges to 115 lbs.
did standing lunges, not enough room for walking 

Completed 10/26 a.m. Scaled OHL to 95lbs. Garage GHD with plate stack and yoga blocks. 

10:50.

Good scale for me as the first two rounds of OHL were unbroken. Last two split into 2 sets.

Scaled to
4 rnds
12 rev lunge steps @ 75#
15 wt'd abmat sit ups w20# ball
12:29
m/51/170

Modified to: 
--
5 rounds for time of:
20-m overhead walking lunge w/ 2 x 9,5 kg DB 
25 GHD sit-ups from bench
SCORE: 24'48''
--
Could have gone heavier, but after a crazy day, 11 km of biking and still sleep deprived, decided to go light if only for safety reasons. 
Still challenging though 😫 and painfully slow...

8:18, 35# bar, alternating vups.

No tenia ghd así que hice sit ups con medball de 20 lbs y abmat y con 105 lbs 
Score: 21:40

10'
Barbell - 20 kg
Abmat Sit-ups

Modified:
4 rounds for time of:
15 Overhead Reverse Lunge, 135 lbs
25 GHD Sit-ups

One break in each set
Excuses today:
Performed immediately after large dinner 🤢
After hiking 11mi w/ 2000ft-e.g. yesterday🦵, with a rolled ankle

15:06 
M/30s/230lbs(ankle brace on)

4 rounds 
1-2 16 step to the rear stationary lunges w/ 115lb on Smith machine
round 3 - 1 arm OH 50 ft lunge with 25lb dbell
round 4 50 ft lunge with 2-35lb dbells in front load
all 4 rounds 25 GHDs with Steven’s homemade version
15(44

4rft
15 reverse OH lunge steps, 115-lbs
35 sit-ups
12:40

75lbs barbell
14:29

Scaled to 115-lb OH-lunge
14:41
Hello core!
m/53/5'11"/194#	

9:00
4 rounds: 
15 back-stepping overhead lunges, 95 lbs
20 GHD sit-ups

For time
10Rounds for time of
5 strict pull-ups
5 DB’s thrusters 22.5kg
-10:58

4 rds of:
18 OH rev. lunges #45 (bar only, working on balance)
25 incline sit ups
11:07

then

Arnold press #25 dbs. 1' rest in between
round 1: 12x
round 2: 10x
round 3: 10x
round 4: 8x
round 1: 6x
finished round 6 with #10 dbs - 10x

12:21 (75#) and incline sit-ups w/10# ball

Compare to: 12:25

Intermediate: 18:02

180714- Intermediate: 19:02

Scaled to 4 rounds of:
50ft 2x45#DBs OH lunge 
25 incline sit-ups 

8:01

22:10, only 75 on OH WL. Subbed KTE for GHD. Kicked my ass, thought I’d finish around 15-17. 

M / 37 / 5'8" / 190

9:47, Scaled:
OH single-arm KB instead of BB (not enough room)
AbMat Sit-Ups (No GHD)

4rds: 11:12

18 Rev. OH Lunge (95lbs)
25 GHD Sit-ups 

scaled to 53# KB's
12:25

4RFT:
50' lunges w/45lb overhead
15 sit ups
9:35

Scaled to 4 rounds: 50’ OH walking lunge w/50lb dumbbells/ 25 GHDSU

12:15

4 rounds for time of:
50-ft. overhead walking lunge 80 lbs
15 GHD sit-ups
14:10

13:06ish Started with 115lbs and 25 GHDs 
Last 3 95lbs and 15 GHDs 

58 yo m 5’5” 148lbs

4 rounds for time of:
50-ft. overhead walking lunge
20 GHD sit-ups
55lbs

16:06

tc:15 mins
rx 2rds+15m+4reps

Subbed/scaled (rainy day)
18 overhead lunges 95lbs 
25 weighted ab-mat sit-ups 25lb DB

12:57

9:58 rx

RX - 11.43

37 y. old

RX:9'36''.
https://youtu.be/o6y4bXWhnmI

Globo scale: If space is an issue sub 18 overhead alternating reverse lunges at Rxed weight, or use dumbbells. Dumbbells sub 2x 35/50lb dumbbells overhead. Obviously if overhead holds are barred in your gym do front rack walking or stationary lunges 135/185lbs (50/75lb dumbbells), then post wod spend 10 minutes working on handstand holds, walks, or planks (scale)  Scale as necessary to maintain form and safety.  For GHD situps, use a Roman  chair or make a homemade GHD situp machine by sitting perpendicular on a bench with your feet being held by heavy dumbbells. Otherwise sub incline situps, weighted situps or 2 to 1 abmat situps. Again, if you don't do GHDs often scale reps today or do the abmat situp sub. You don't want Uncle Rhabdo paying you a visit!!!

Busy gym: do the dumbbell stationary lunge sub and 2/1 abmat situps.  This takes up the least amount of space and leaves the racks free.  Just do it away from others, or consider using 1 dumbbell or doing the front rack sub if safety is an issue. 

Bodyweight/equipmentless sub: 4 rounds for time of 20 pistols and 50 situps.  Scale to 50 jumping lunges per round if you are not strong in pistols.  Post wod spend 10 minutes on handstand holds and walks, or planks. 

Champions Club Scaling Notes

RANT
Joe DeGain! Great coach and great explanation on the WOD demo. Make sure to check it out.

WORKOUT THEMES
Using stamina and heavy load to challenge our midline position. Think about the 20-rep max back squat equivalent for your core; heavy but also a major fatiguing dose. Squatting, core to extremity, unilateral loading, overhead pushing, global extension are also themes.

MAIN DECISION
Scale for the skill of the GHD (core-to-extremity) or the strength (pulling from the hips)?

TECHNIQUE SCALE
AMRAP in 15 minutes of:
20 lunges (or step-ups)
15 kettlebell swings (or 1/4 ROM GHD sit-ups)

CONSISTENCY SCALE
2 rounds for time of:
100-ft. overhead walking lunge
50 GHD sit-ups

INTENSITY SCALE
AMRAP in 15 minutes of:
45-lb. plate overhead lunge, 20 steps
15 knees to elbows (kip but don't pull with the arms)

INJURY SCALE
Upper-body - Technique scale
Lower-body - Technique scale, step-ups, L-sit

MY STUFF
13:57 I think. Started with 95-lbs. on the first round, then 115 on 2-3, and 135 on the last one. Midline is barbecue chicken.

GENERAL FEAR LEVEL: 5