4+10 RX

M/40/5’9”/195#

4 rounds plus 10 reps
Used 50 lbs. dumbbells

5 rounds
Rx

30# dbs, and subbed power cleans for SDHPs

4 1/2 rounds + 4 PPs

scaled to 88# kb for sdhp and two 44# kb for the press
6+3 reps
compared to 3+7 rx

M/40/195/5’11”
Scaled to 75#
5 Rnds +10 SDHP

@95lb
4+4

5 rounds
Scaled to 100# 
Kept rep scheme
M/54/175/5'11"

Rx: 3 Rounds + 1 Push Press

230215 Beginner Option
AMRAP 7
7 sumo deadlift high pulls 75-lb
7 push presses 75-lb

8 + 1

Beginner Option:
Complete as many rounds as possible in 7 minutes of:
7 sumo deadlift high pulls
7 push presses

8 (forgot count after 4)

Good grief that was tough. I miss one week and I feel like I’m back to square one. #Damnyoucommoncold

Modified 2x53lb KB
3 rds.

Scaled to 95lbs

3 rounds + 10 SDHP

44 / 6’0 / 190

M/54/5'5"/150
Did after Thrusters 5-5-3-3-3-1-1-1...

AMRAP 7:00-

10 SDHP 75#
10 Push Press 75#

5 rds in 7:04

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

3+11 - Rx

M/37/6’/180#

4+4 Rx

Deo gratias

5+4 at 95. Best is 4+5 at 115. 

2.5 rds / 50 reps rx 

Scaled #115
5 rounds

M 52/195/6’
4+7 intermediate scale.

Intermediate

4rds + 4 reps

underestimated this one

A day behind and playing catch up. Intermediate scale after warming up to RXd weight but knowing it would be tough to get 4 rounds. 

4 R + 10 reps. 

not as good as I had hoped! Unbroken first round but then had to piece them up.  The push presses wore me down especially going back to the ground after 5. 

Rx’d: 4 rds + 1 rep

180228: 4 rds

161102: 3 rds + 10 reps

SC to 105#...4 rounds even 🥵

Scaled 65#
6rounds + 5 reps

Intermediate 115lbs 3rounds+12 

Scaled to deadlift, used 40Kg and complete 10+10 Rds

For the SDHP the bar needs to come right under the chin, as per the CrossFit demo video. Admire the gumption in this video, but mainly no reps across the board. 

Scaled 95 lb
4 Rnd +4 Reps

M/50/88

105#

3r+15

10 & 10 @ 75lb

5 rounds + 2 sdhp 

5 rds beginner

RX: 3 rounds + 12 reps

Scaled to Women's Rx
5 + 10

Finished round 6 for good measure somewhere around 7:40.  Was on a good pace to hit at least 6 and change but started to fizzle after round 3.  Didn't set the bar down for any of the SDHP and unbroken on each set of PP, but transitions between sets and rounds took too long after SDHPs in round 3.  I can say for sure that this was the cherry topper for the last 2 days of WODs - my legs, core, and shoulders are really feeling it.  No compare to data recorded so now a PR.

Mechanics, consistency, intensity. I rarely SDHP and cycling push press is one of my sloppiest movements so I scaled to the intermediate and put an emphasis on consistency. Self-coaching is a challenge!

Warm Up
5:00 Cyclical Movement

3 Rounds:
1:00 Samson
10 PVC OHS
10 Abmat Sit-ups
10 Banded Good Mornings
5 Pull-ups
5 Dips

Skill Work
None

WOD Prep
2 Rounds:
6/side Cossack Squats
10/side Mace 360s (10#)
5 Shin Hops
5/arm DB Press (50#)

WOD
AMRAP7:
10 SDHP (115#)
10 Push Press (115#)
Score: 5+10

Mobility
3:00 Pancake Stretch
1:00/side Thread the Needle
5:00 Primal Squat

95#
5 rounds exactly

M/39/72”/170

4 + 3 (50 kg)

As rx'd, 4 rounds + 8 SDHP (PR).

This is a gasser, but eventually the weight of the SDHP took its toll and slowed me down.  Did them 7-3 and 6-4 in the first couple rounds, but switched to singles in round 3, which seemed to be no worse and maybe even was saving me time.  Unbroken push press until round 4 (6-4); as last time, I considered these “shoulder-to-overhead”, as a lot of them were actually push jerks.  In round 4, I think I had a brain cramp and only did 7 SDHP, so in the last round I added an extra 3 SDHP at the beginning before starting my count.

49m/5'10"/180

3 rounds. Wobbly back 

135 lbs

4 rounds even

M/43/140lb

4+11 Scaled  @ 95#

5 Rounds + 7 SDLHP @ 95#

5+4 Rx
Spicy! 
M/42/5'7"/195#

85lbs
5 rounds + 10 (110 reps)

Last time: same wt, 4-rds + 10 (90 reps)
Today +22% better.

M/48/6'2"/185#

Women's rx'd 
6 rds + 2 SDLHP's....compare with same scale was 6 + 10

5 even 
75 PP
32 kg kettlebell SDLHP (using bar always pinches something I my neck) 

M42, 165, 5rnds at 95#’s

3 rds + 13 reps total: 73 reps
10 DLHP 45kg 
10 P.Press 45kg 

Women’s RXsumo pull, 35lb db for press.

4 rounds + 10 reps

Women's rx @ 95#
4 rnds plus 8 sdhp
m/53/175
compare to
Scaled to 95#
4 rnds plus 7 sdhp
m/48/175

compare to with same weight was
3 rnds plus 3 pp

rest 3 min then
B-day wod and 11 yr CF anniversary....
53 burpee/strict pull ups w/ 20# vest
14:36

7 min AMRAP:
10 sumo deadlift high pulls
10 push presses
45#

7 rds + 10 reps
0:51/0:57/0:58/0:55/1:03/0:54/0:59/0:23

95 lb
2 + 15

At Bea's without gloves
95 lbs

4 rounds + 12 reps

Modified, using 2x 12,5 kg DB
--
AMRAP in 7 minutes of:

10 DB sumo deadlift high pulls
10 DB push presses

> 5 rounds
--
Peace.

Scaled 35kg
in 7 minutes 
8 sumo deadlifts high pull
8 push press💪

4rds+19reps
95#

Globo wod: pretty much as written today.  Be careful if you're using iron plates and scale as necessary to maintain control and efficiency. Dumbbell sub 35/50lb dumbbells. Intermediate 30/40lb dumbbells, scaled 20/30lb dumbbells. 

Beginner Option:
Complete as many rounds as possible in 7 minutes of:
7 sumo deadlift high pulls
7 push presses
75 lb 
6 rds+10 reps

Champions Club Scaling Notes

RANT
I was actually thinking about yesterday's rant during the sdhp today; if you were doing your squats with some purpose yesterday you could have practiced 200 reps of that little extra pop/acceleration needed at the top of your sdhp. Remember, today is two squatting movements, even though the word "squat" is not in their official names.

WORKOUT THEMES
Weightlifting an weightlifting. Showing how much of a conditioning dose you can get out of weightlifting. Core to extremity, large load long distance quickly, pushing with skill, overhead, jumping from an odd angle.

					SHORT		MEDIUM		LONG

LIGHT

MEDIUM
							x
HEAVY

COORDINATION SCALE
As is, but extend to 15 minutes, lower weight and go slower

STAMINA SCALE
3:30 max reps of sdhp
3:30 max reps of push press

ENDURANCE SCALE
AMRAP in 7 minutes of:
10 kb swings
5 burpees
*practice sdhp and push press in the warmup

MY STUFF
7 rounds on the dot with 95 lbs

GENERAL FEAR LEVEL: 8