CFWUx2 
15:51

18-12-6
ghdsu
t2r
wbs9
7:43

15:25
Rx’d

Added a 400m run to kick off each round.  Time - 17:15.

Good pace on the runs, felt strong.  Unbroken sit-ups and wall balls.  Toes-to-bar struggled a bit, 10-5-5-5-5 / 5-4-1-4-6 / 6-2-2.  Runs made all of this spicier.

49m/5'10"/180

10:43 same scale as compare to but 2 hand touch on ghd sit-ups: bent arm strict kte instead of ttb (11:18 back then)
 No warmup/fasted. Broke the first 2 set of ghd’s into 2 sets to avoid excessive rest on the bar. 
3 sets, 2 sets, 1 set on wallball. 5’s on kte after the first 20 (10,10)

185/42/176cm

10:23 rx

30-20-10 reps for time of:
Ab mat sit up
Toes-to-bars
Wall-ball shotA
♂ 20-lb ball to 10-ft target
10:05

M/36/6’/175#

15:25 Rx

Deo gratias

13:53

For GHDs subbed feet held down by dumbbells on floor, butt on bench, go back as far as I can. 
V-ups for TTB
10lb med ball is heaviest at gym. 
less than 20 minutes. Lots of time getting from GHD area to v-up, wall ball area, so did 30 GHDs, went upstairs to opposite end of gym did all sets of V-ups and wall balls, back to GHD area. Had to set it up again and finished out GHDs. 

10:14 rx

Done after deadlift workout
14:52
All GHDs unbroken
TTB round of 30 about 10 TTB/20 KTE; round of 20 was 10/10, and round of 10 was all TTB. 
Wall balls broken 15-10-5, 15-5, and unbroken
Lots of transition time, moving from garage to basement and back each round. 

210620:  17:54 rx

59/5’8”/155

11:08 
45 lb barbell

Not sure who’s running (or lack thereof) the “compare to” but we just did this on 210620.  

18:00 rxd. T2B after ghd is just sick…

13 50

15:40 rx
So much worse then it looks

M/26/5'8"/160lb
CrossFit AFK

13:20 - Rx (Did wallballs paced and unbroken. Chose to goat the GHD and T2B by sprinting small sets and then resting. My sprint repeability is poor, especially on T2B sets. I did 10s on the GHD and 5s on the bar. Had some long rest periods between the T2B.)

Rx : 9’18 (moins bon que la dernière fois, pas la même set up)

https://youtu.be/Ae8O_b95eHE

11:09 Rx'd
m/53/5'11"/190#

M 51/195/6’
scaled to abmat sit-ups with straight legs, 1/2 t2b.
9:50.

30-20-10
abmat sit ups
hanging knee raises
thrusters with 2x(#15dbs)
10:01

No GHD or wall ball. Subbed plate stack with anchored feet for GHD's, barbell thrusters for wall-balls. 

11:06.

T2B were all strict. I really need to learn how to kip those together for bigger sets.

Rx’d: 10:04

170913: 11:45 w/ lighter ball

16:19 RX

T2B got real sketchy real quick. 

2x abmat sit-ups (60-40-20)
Toes-to-bar and wall balls as Rx

12:59

Modified:
--
30-20-10 reps for time of:
GHD sit-ups from bench
Hanging knee raises
DB thrusters with 2 x 7,5 kg DB
TIME: 15'13''
--
Nice combo 👍

11:13

17:26

Rx other than wall balls to 9' ceiling
9:21
M/30s/225lbs

Son(14):
GHD to horizontal
Knees to chest
20lb wall balls to 9' ceiling

Subbed butterfly abmat situps for GHD
14:15

Had to choose between GHD situps using a rickety bench/barbell setup or TTB.  Decided on the TTB because I need more work on them.  Really not motivated to do much of anything today, but these are the days that count the most - when you get to it anyway.

10:12 RX
t2b in sets everything else ub

Subbed 2 x 16-lb dumbbell thrusters = wall balls
10:21

12:35 scaled
GHD parallel sit ups
Knee 2 Elbows
Med Ball Thrusters

WTF(French toast)???

EOD 220226: Efficiency Tips for Wall Walks, Dumbbell Snatches, and Box Jump-overs

who’s been to Colorado getting that wacky tabacky??? 

11:20 - mod the GHD to AbMat sit-ups

Strength - 5x5 Back Squat @ 205#

M/49/5'7"/168#

Is it 30 GHD, 20 Toes to bar, 10 wall ball?

or 30 each, 20 each, 10 each?

14:10 rx 
Unbroken wb fast sets on ghd…but t2b went very slowly. Body didn’t want to do them coming off the ghd 

30-20-10 reps in 9:20 of:
Abmat sit-ups
Hanging Knee Raises
Wall-ball shots, 20# / 10'

30/20/10, SC to ⚓ SU, k2e...14:02

Abmat Sit-ups.
WB - 9 kg
Score: 11min 43 seg.

10:40 9 ft ceiling 

20-15-10 reps for time of: 9:15
GHD sit-ups
Hanging knee raises
Wall-ball shots
20-lb ball

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Short and medium. The classic "2 pulls and 1 push" except for the lower body (and wall balls have a pulling part too). 

ASSUMED
60 reps is a good enough dose for each movement

MAIN DECISON
Scale for intensity and cut ROM or keep ROM and lose some intensity

TECHNIQUE SCALE
AMRAP in 20 minutes of:
10 kb swings
15 kipping toes to bar (or wherever they end up)
20 wallballs

CONSISTENCY SCALE
60 reps of each for quality. Strict toes to bar, slow GHD (sub L-sit for either one), and slow descent on wallballs.

INTENSITY SCALE
As listed, but emphasize the speed of the actual reps, themselves, not the transitions or the entire workout.

MY STUFF
Didn't see this one in time, so I did 30 rope climbs for time. 12:21 as rx'd. Fingertips still don't have any feeling.

GENERAL FEAR LEVEL: 5