CFWUx2 10*45/95*2
3r +15dls

6+16 (196 reps) RX

M/39/5’9”/195#

one day rest

wu//		bike, pvc, slihps
skill//	bar basics

wod//		amrap'10
			15 dl 60 kg
			15 hand released push ups
				5 + 20

psot//	crosser, bike

6 rounds plus 22 reps 
Rx’d

7 rounds plus 6, RX

6 plus 20 reps as rx’d (dropped single deadlifts onto pads until final set of 15 unbroken) UB pushups for 2 rounds then 2 sets round 3, 3 sets twice and then 4 sets and then 5 more UB round 7...

182/43/176cm

4 rounds Int

4rd + 9
Rx

6+22 rx

50# dumbbells

5 rounds

Intermediate 
4 + 15 

10 days with 0 carbs. Feeling awesome. 

6 rounds an 4 Deads.

Managed to do this one as rx'd.

https://youtu.be/iAeSiVaa_2s

If you want to watch myself attacking this beautiful couplet you can click the link above.

M/ 37y/ 174cm/ 75kg

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

6+5 - Rx (Did 5s for both until last round. It really helped mitigate stamina fatigue on my lumbar, hips, and shoulders. Arms are tired from the 5x10 press. I need to be better at push-ups.)

Rx. 6R+23

https://youtu.be/ZC8IvNCHlzE

rx'd 6 rds + 20 reps
M/55

10+1 RX

F/55/123 lbs
Rx
7+15DL+11HRPU

5 rounds + 15 reps. 
intermediate

Scaled to 115lbs - 5 rounds

43 / 6’0 / 195

M/36/6'/172#

7+19 Rx

Deo gratias

As rx’d, 7 rounds + 9 push-ups.

Unbroken deads; this was all about stamina on the push-ups.  Hand-release are much harder for me – they seem to fatigue the triceps faster.  First 3
rounds in 3 minutes but slowed after that.

49m/5'10"/180

M41, 5’8”  155# 8rnds RX

6+18 Rx

5r + 24reps Rx

5+6 Rx

as RXd. completed after 3/31 squats.

7 rounds + 15 deadlifts + 13 push-ups. 

push-ups were the real bear on this one!

M 51/195/6’
6+18 as rxd.

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Completed on 3-30

6rds + 18 reps Rx
* 1st WOD since 220323 got hit hard with a cold

3 rounds 
12 deadlifts
135lbs

6+8 reps

Amrap in 10’
15 deadlifts #75
15 hand release pushups
5 rounds 12 deadlifts
 then
deadlifts #125
6 sets of 10

5+15DL, finished round 6 at 11:12. 

4 round, 5 reps/ RX

45# dumbbells, and did push-ups on db tops

4 rounds + 13 deadlifts

M/29/185/5’9”

Int
Score 6 + 14 reps

5+19 Rx

m/43/155#

HR push-ups were hard

Beginner+ scaling
AMRAP 10 min
10 deadlifts, 75#
10 strict pushups

6 rds + 4 DL

M/38/72.5"/157

5 rds + 23 reps (173 reps) Rx'd

DL 235x12, 275x8 and some tricep work before attempted - big mistake
15 DL @ 135
15 hand release pushups - first round too painful for shoulder, so switched to regular pushups
3 rounds + 15 DL

7+5 RX 

6 rounds Rx’d

8+10 Reps rx 

Felt rough today! Did heavy dl yesterday. 

5 rd plus 15. 

rx

Rx 5+14/-

115# Deadlift and hand release pushups
7rds+8reps

Intermediate Scale
6 rounds + 10 reps

Rx
1 rep shy of 8 rounds! (239 reps)
M/30s/225lbs

Son(14):
@95lbs w/ hand release push-ups
5 rounds + 17 (167 reps)

7 rounds Rx

Grip was starting to suffer in the last 2 rounds, but everything was unbroken - just not fast enough on the DLs and too much time before starting each of the last few rounds. Nice WOD!!

Two variations, both using 2x 15 kg DB:
--
AMRAP in 10 minutes of:
15 DB deadlifts / 15 hand-release kneeling push-ups
5 rounds + 9 DL
Completed 7 rounds in 13'25''

Then 

AMRAP in 10 minutes of:
20 DL / 10 hand-release push-ups
5 rounds + 20 DL
--
Peace.

5 RFT:
5 deadlifts 175#
15 HR push up
7:15

m/55/180/5'11" 6rounds + 15dl RX
HRPU nice stuff!!

Rx   9 rounds + 7 deadlifts

For time
5 Rounds for time of:
10 strict pull-ups
10 strict ring-dips
10 alternating one-leg squats
-07:31

8 rounds + 1 rep Rx'd
m/53/5'11"/190#	

Rx’d: 8 rds + 10DL

M/38y/68”/173#

M/33/6’2”/210#

7 + 21 reps Rx’d

5+11dl rxd

7 rounds + 15 rep 
26 lbs + elevated push-ups 

8 Rounds + 15 Repetições (135 libras)
Tentei manter um ritmo moderado e sem "quebras".

6+12 135 and HRPU 

Jim I don’t know if I love you or hate you for suggesting HRPUs. Thanks Brother 

7 Rounds + 16 Reps 
Rx

2x50lb dumbbells deadlift

7 rounds + 4 hr push-ups 
229 reps total

5 rounds + 2 HR push-ups rx 

This version, with HR push-ups, is far more difficult than the version with regular push-ups. I did this yesterday with 145 and standard push-ups…5 rounds in 7:48. Today, didn’t hit 6 rounds with 2+ extra minutes to work with. 

59/5’8”/158

7+11 Rx

First two rounds in a little over a minute each, but push ups slowed down in a hurry for the remaining rounds.

5+23 Rx

Int scale @ 115#
6 rds plus 5 dl
m/52/175

5 round and + 18 rep

DLs @ 105lb
6 rounds + 15 DLs = 195 reps

Intermediate Option:
Complete as many rounds as possible in 10 minutes of:
15 deadlifts
15 hand-release push-ups
115 lb 6-rds

@Mike Andridge your thoughts on wall balls and high box jumps are mine on pushups for one...long arms are great until pushups pop up lol good luck with this one you should kill it

Rx 6 rounds + 22

6 rounds plus 10 reps of each as RX

5 rounds in 10:58 @60kg

5+3 Rx

5 rounds + 9 Reps in 10 minutes of:
15 deadlifts, 95#
15 hand-release push-ups

M/47/6'2"/185#

Scaled to 115# the rest as rx'd 
6 rds + 2

5+10 Rx

Champions Club Scaling Notes

RANT
Great points in the scaling notes listed with the workout, especially on the push-up. Maintaining tension is a great thing to practice from a coordination perspective, and also from a safety perspective. One way to think about it to only rest 50% of your bodyweight on the ground: your back, thighs, neck, and chest hold extra portions of the weight while your hands unweight.

WORKOUT THEMES
Short and light. Stamina effects intensity later on in the workout but not immediately. Taking away elasticity on the push-up, emphasizing more strength and range of motion.

ASSUMED
Both movements can be done unbroken for about half of the workout.

MAIN DECISION
Keep the push-up difficulty and lose some intensity, or make them easier to keep intensity?

TECHNIQUE SCALE
AMRAP in 15 minutes of:
15 deadlifts
15 push-ups

CONSISTENCY SCALE
3 minutes of deadlifts
3 minutes of hand-release push-ups
2 minutes of deadlifts
2 minutes of hand-release push-ups

INTESITY SCALE
Same format, sub 8 burpees for push-ups

MY STUFF
Did 8 rounds in 13:40 as rx

GENERAL FEAR LEVEL: 7

Almost exactly the workout I did today!  Guess it’ll be a repeat tomorrow…good thing I love this rep and weight scheme.