CFWUx2 2*30lb TGUs
37:37
20 cal row (just under 70secs) 10 30lb TGUs

	5 rnds
60 sec row cal (25,22,22,22, 25)
10-8-6-4-2
wall walks
	19:31

Volviendo de una gripe que me mantuvo unos 10 días parado. Gradualmente metiendo más intensidad pero controlando el volumen para preservar intensidad y recuperación.

Escalado a 3 rondas por tiempp de 30 rep con kb de 24kg

Completado en 14:25

H/ 38/ 174cm/ 74kg/ Arg

4 rounds of 30, subbed pull-ups & dips

13:25

35lb dumbbell and 30 reps per round
29:04

rowing cals were 18, 16, 16, 16, 18

M/26/5'8"/170lb
CrossFit AFK

42:31 - Rx (Work capacity increased. Hit 29-27-27-26-28 cals. Did mostly alternating singles and doubles for sets of 4-6 reps at a time, ascent and descent on the TGU's)

27:30- 30rep instead of 40rep
air-dyne/30lb kB

I’m now dead alive 

M/49/6'4"/250
I'm sorry, but what Hero WOD was this? Needed to scale this one WAY back. Did 1 round at 50lbs, then tried next round at 45lbs, then 40lbs, and then stayed with 35 lbs.
Only completed 4 rounds in 33 minutes
30/10
28/12
26/14
24/16

I've been crossfitting for over 10 years and 50lbs for a TGU is definitely spicy. Shoulders and hip flexors are completely gone.

M/36/6'/172#

4 Rounds with 50-lb. in 30:31
(34/30/28/27 calories)

Deo gratias

Sc 29:48
12kg DB
https://youtu.be/aCYrdbqahy8

32:20 Rx
30/10, 29/11, 28/12, 27/13, 26/14

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5 rounds of
SDHP with 2 #15 db
TGU #15 db
34 - 6
31 - 9
33 - 7
32 - 8
30 - 10
did not time the whole thing

Scaled this totally wrong. Cut it off at 3 rounds 34:30 🥵

5 rounds in 21:31 of:
Max-calorie row in 60 seconds
Turkish get-ups, 25#
Complete a total of 30 reps

5km+ run; 15:15 outward leg; around 35mins return

As rx’d, 40:44.  Row/TGU:  29/11, 27/13, 26/14, 25/15, 24/16.

I knew that would be bad, but holy smokes.  Had to rest BEFORE every row to make sure I could get enough calories…and had to rest AFTER every row because I was just smoked.  TGUs awful as usual.  Started out fine each round, but got really hard around reps 6-8 as core started to fade.  Was switching arms every 5-6 initially but more like 2-3 by the end.  Proof I can still underestimate WODs 13 years into CrossFit…

49m/5'10"/180

Scaled - 
5 rounds - 
60 sec row - TGU #30lb (40 cal/reps)
Time: 35'23''

25:15
30 reps @15kg

5 rounds 1-minute row (18, 19, 20, 19, 20)
1st round practices TGU - can only do 1 side
rounds 2–4 30 lunges - various methods
round 5 30 step ups changing methods

Lifecycle max cal for 60 sec then TGU to reach 20 total.  3 rounds 35# KB 
13/7
13/7
12/8
Time 21:10
Decided to go heavier for me and lower reps

First 3 rounds scaled weight to 25# DB
26/14
30/10
30/10
Rounds 4 and 5 subbed weighted (25#) Abmat sit-ups and 35# DB overhead walking lunge steps for TGUs
27/13/13
25/15/15
27:15 - C2 rower at drag 10 for all rounds

Until today I had not done a single TGU since I hurt my back last year, and I was very wary of doing them before I even started. I decided to have a go at it, but at the end of round 3 felt like that was enough for now.  I thought of the subs on the fly to try and get similar loading and movement to the TGU.  A good dose still!

Very helpful TGU demo 🙏

Modified:
--
5 RFT of: 
AMRAP of DB SDLHP in 1' @ 2 x 9,5 kg DB
Turkish get-ups @  9,5 kg DB
29 / 11 +  30 / 10  + 31 / 9 + 31 / 9  + 32 / 8 
TIME: 25' 47''
201119 was 31' 28'', using lighter weights
--
5 km hilly run in the early hours.
Peace.

Scaled to 2 rounds w/45lb kb

11:30

24:57                      201119 30:47 (20lbs)

cal/TGU(26lb KB)
24/16 *looked on rower after and it
25/15   was actually 24-26-25-26-25 cals
25/15
25/15
24/16

GWU: Full Body Rot.
2x 10SQT/10pushup/10situp
SA OH Lunge 
SPWU: Row Tech WU/ 2x:60 slower pace
TGU practice and ^Wod
COOLDOWN: shoulders and legs

Scaled weight to 35#

49:15

25/15, 22/18, 21/19, 22/18, 23/17

22:27
4 rounds
1:00 bike
35 lb tgu (12-14-15-16)

32:26 Rx'd
31-9 
29-11
27-13
26-14
24-16
= 137 cal row - 63 TGU
Compare to: 201119: 30:45 
Rowing was stronger last time (152 cal row - 48 TGU), but I think the TGU moved better today...
m/54/5'11"/190#

36:08

31 / 26 / 26 / 26 / 23 (fell off the seat of the rower on this last one and lost my virginity).

Like James Gentile says "Body fells like it has been in a car accident."

My phone stopped recording midway due to full memory storage.

https://youtu.be/MdcVd7pwbr0

Did yesterday’s workout. Results there. 

Did only 3 rounds with 18lbs dumbbell
25 / 15
22 /18
20 / 20
= 67 calories / 53 get-ups
18:54

Planned to do 4. Just too many get-ups -- that's a slow, methodical movement.

Very Deceptive Workout...
5 Rds 4 Time
15 Cal Row then 10 Alternating TGU 20# KB.
17:50

33:55 #30 DB 
1-24
2-24
3-27
4-24
5-26 

111920: 38:48 SC 30#kb best 25 cal row
Today: SC 35#DB...37:31 (26/26/25/26/25 cal row 10 damper)

KLAS: 8#db/row 5 damper (best 11 cal...getups to 25) 3 rounds: 25:28

RXd ish. Rows as is, used 50lb DB but total Cals/Reps declined from 40 - 35 - 30 - 30 - 30. Quickly decided it was drop weight or drop reps, chose the latter. Splits were:

1: 25 cal - 15 TGU
2: 24 cal - 11 TGU
3: 21 cal - 9 TGU
4: 22 cal - 8 TGU
5: 23 cal - 7 TGU

25:50. Body fells like it has been in a car accident.

No rower
subbed/scaled
5 rounds for time
Max 53lb SDHP in 60 seconds
35lbs DB TGUs

32/8
30/10
31/9
31/9
31/9

21:49

Compare to 201119
Same scale w/30lbs for TGU
23:57

Beginner Option:
3 rounds for time of: 18:30
Max-calorie row in 60 seconds (30 reps) 10-20,16-14,16-14
Turkish get-ups
started with no weight and worked up to 30 lbs

Scaled to 25lb KB and 30 total reps.
26:19
Need to work on TG's - tough workout. 

5RFT 
20 Reps/Calories
-Assault Bike
-Alternating TGU @ 30#
20:20

time cap 20 mins

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Gimmick format: one movement determines the other; monostructural, unilateral loading, changing orientation also themes

					SHORT	MEDIUM	LONG
LIGHT

MEDIUM										x

HEAVY

SCALING FOR LIMITING FACTORS
Coordination - 5 rounds of: run 400 meters, 30 lunges (maybe 1-arm overhead lunges)
Stamina - as is, just scale to weight that is unbroken and don't switch arms until halfway done
Endurance - sprint the rowing effort, rest between rounds, stop once rowing calories is less than your first round

MY STUFF
20:16. 5 rounds of: 400m run, 12 TGU (25# first 2 rounds, 35# last 3)

GENERAL FEAR LEVEL: 6