amrap'12
3 strict pull ups
3 strict ring dips
12 cal echo
7 rnds + 3 reps

Hice amrap 12  24 cal remo  y 4 bar muscle ups

4 rondas y 24 cal

M/27/5'8"/170lb
CrossFit AFK

3+5 (Opened with 4 then did singles the whole way. Held 60RPM or more on echo bike)

4 rounds + 5 reps
Rx

No bike and shoulders and elbows need a break so I did Pavels simple and sinister workout with a 32kg bell: 100 single arm swings in @5-6m (took my time because I’d never tried this) and 10m EMOM: Turkish get up. Pretty easy compared to CrossFit. 

178lb/43y/176cm

M/36/6’/175#

12 AMRAP
4 strict ring muscle-ups
200m run

5+4+50m

Deo gratias

Intermediate, and subbed 200m run for bike

4 rounds + 2 MUs

5+ 7. Ring MU Rx
M/35/197

Rx'd
4 Rounds + 3 M.U

*Assalt Bike

3 round + 6RMU
SCALED  
7 RMU
21 BURPEES

Yeah, crazy ! 
Le complément idéal au vélotaf !

Completed 10/3. YMCA WC. scaled to jumping MU. 

3 rounds + 7 MU. 

SC 7 PU/ring dips 21 echo bike cal...3+7/7/-

Intermediate 
5+1

3 rounds + 7 mu rx

2 + 1 cal (5muscle up scales) 

6+3 scaled

7 ctb
21 cal echo bike

3 1/3 rds: 7 pull ups, 21 cal row

Rx Bike
14 SA Alternating KB deficit push ups to plank (on Single KB) to SA row from plank 
3 rounds even

Adapted for the living room :

GENERAL WARM-UP 
On a 8' clock :
1' Jumping jacks
10 curtsy squats 
1' Jumping jacks
10 step-ups 
1' straight arms plank
10 kossacks squats

Then

25 banded pull aparts 
25 band around the knees glutes bridges 
25 banded pull aparts 

SPECIFIC WARM-UP 
10 burpees 
10 dumbell snatchs 15kg
10 lunges

8 single arm devil press 15kg
8 lunges

PUSH / PULL
3 giant sets with 2' rest :
10/10 plank rows (15kg)
10 hands on DBs push-ups 
10 renagade rows 

WOD PREP 
4 devil press (2x15kg)
4 lunges 

WOD 
AMRAP 12
14 devil press (2x15kg)
26 lunges 

Score : 4 rounds + 8 

COOL-DOWN with the general warm-up 

Lee (Rxd) 6+12 Rds
Noah (Beginner) 5 Rds

M/47/6'2"/180#

Subbed 44# DxKB Ben Grimms for muscle ups the rest as rx'd 
4 rds + 4

3 L-mu
21 cal c2
5rds-2cal

3 rounds of:

- 5x 3 strict pull ups+ 3 ring dips
- 21 calories bike ride

15 minutes 

Scaled to baby muscle ups and row for cals

5 rounds + 13 cals

Chris S's Consistency Scale'ish
20 min AMRAP
7 pull ups
7 ring dips
1/2 mile road bike
6rds + 7 pull-ups (3rds + 14 + ~100yds shy of 1/2 mile at 12 min)

Pull-ups and dips were mostly strict.  Transition between the pull-ups/dips and road bike took a bit of time, so I'm sure I could have hit over 4 rds at the 12 min mark had I rowed, run, or had a stationary to measure cals.  I could have rowed for best time but getting on the road bike sounded more fun, and was despite the 15-20 mph winds.

Chris S. and Steve T., thanks for the scale/subs.

4+3
Bar MU
Assault bike

41/m/161

7 assisted pull up + 7 pull ups + 7 cal bike

3 rounds

m/38/224#

Rx   6 rounds + 7 MU + 2 Calories

*Bike Erg

(5 rounds Unbroken, then 4/3)
(Bike ~ 1100+ Cal/hr)

Low ring MU’s, 21 cal row

3+15

Modified:
--
7 rounds for time of:

14 inverted rows
14 bench dips
25 DB SDLHP @ 2x12,5 KG

>17'27''
--
Peace.

Sub:
21 reps-to-fail* of strict pull-ups + strict/assisted ring dips (from 1/2 squat)
21 calories rowing
*PU to fail / dips to fail / PU / dips / etc to 21 combined

3 rounds + 21 PU/Dip + 17 calories
= 165
Did not count PU & dips separately; definitely did more dips than PU.

Did 4 rounds a little over 12min. Jumping ring MU and Echo. 
Went for consistency, after 4+ hours of yard work and a run yesterday 

Beginner Option:
Complete as many rounds as possible in 12 minutes of:
7 ring rows + 7 push-ups
Bike 21 calories
5-rds plus 7 reps

rounds : 1 tour + 5 pull-ups stricts

amrap 12 minutes of:
21 calories bike
7 strict pull-ups
7 strict dips

Globo wod: subs for calories bike are equal calories assault or echo bike,  1/2 mile road bike, 25 calories row,  300 meters running, or 21 burpees.  Muscle up subs if you don't have rings are either 7 bar muscleups and 14 hand release pushups or 10 chest to bar pullups and 10 TRX/bar dips.  Busy gym:  spend 6 minutes doing AMRAP of muscleups or sub/scale, then do 6 minutes of biking or sub at max pace. 

RANT
Nothing to rant about

WORKOUT THEMES
Gymnastics and monostructural. Pulling with skill, pushing without connection, scaling an obstacle, using endurance to challenge our gymnastics skill

                  SHORT      MEDIUM      LONG

LIGHT

MEDIUM                      x

HEAVY

TECHNIQUE SCALE
Same reps, extend to 20 minutes, do some kind of muscle-up transition practice

CONSISTENCY SCALE
AMRAP in 20 minutes of:
21 calories bike
7 strict pull-ups
7 strict dips

INTENSITY SCALE
Sub 12 burpees for muscle-ups

MY STUFF
Tried out a few different variations of this thing as a team workout

GENERAL FEAR LEVEL: 7

Mike/Jim the challenge was from @realcavemantraining it was 50 burpees then 50 KB swings on one arm then 50 swings on the other arm using 35# bell the goal was unbroken and as fast as possible for 28 straight days