102kg

225, 235, 240, 240, 245, 250, 255

As rx’d, BS: 205-215-225-235-245-255-275.

Did a set every 4-5 minutes.  Mixed in some shoulder mobility, as my left shoulder has been complaining recently.  Squats felt good, originally was going to do 265, but thought
275 was doable.  Decided to put 290 on at the end and see what today had in store.  Got first rep easy, almost had the second – should have fought for it.  Good day of squats though.

50m/5'10"/185

255-265-275-285-295-300-305

in Kg
90/95/100/100/105/105/110

BackSquat 235lbs 
3Rds 
GHD Situps 10
GHD BackExtensions 10

Just worked up to another heavy 3 reps Squats. New to GHD, so I just did 3 sets to see how sore I am tomorrow. Altogether just a leg + back + bicep Lift day. 

7 sets

3 back squats- 70.5,75.5,80.5,85.5(F),85.5,90.5(F×2) kg
10 plate stacked situps 
10 back extension 

M/37/6’/178#

Complete 7 sets, not for time:
3 back squats
10 GHD sit-ups
5 back extensions 

225/235/255/265/275/285/300

Rested 3:00-4:00 between rounds. Made up outstanding back extension reps after last round.

Deo gratias

Loads 220-231-242-255-267-277-285
GHDSU UBK
Extension UBK

Hotel wod subs: 50#dbs slow sq/slow ⚓ SU/slow cable pull thrus

M 50/165/5´7"

7 Sets for Quality with 235lbs

scaled to:
7 rounds for quality
320 meter run
10 GHDSU
10 back extensions

36 / M / 5'9" / 140lbs

BS: 95-115-135-135-135-145-145

GHDs and BEs as Rx'd first 3 rounds, then switched to decline bench sit-ups and freestanding, bent-over BEs.

still one day behind HQ. completed at the Y in the a.m. equipment sub - feet anchored bench sit-ups. 45 degree back extension machine.

185-225-255-255-265-265-275

hard to not lean forward on 255+ at the bottom of the squat.

225-255-285-315-335-345-315

On the 3rd minute X 7 

3 Back squats 
10 GHD Situps 
0 Back Extensions 

275
275
295
295
300
305
315

I Complete 7 sets, for quality: of
3 Back Squats 144 lb
10 Incline Situps
10 Back extensions
https://youtu.be/T8rr9bRANlY

7 sets for quality
3 Squats All@135 lbs 
10 abmat sit-ups
10 supermans

Complete 7 sets, for quality:
3 back squats 200 lbs
10 GHD sit-ups sit-up abmat 
10 back extensions good mornings with 35 lb plate

Elizabeth scaled
95# SC
Strict push-ups
Around 10 minutes

Wanted a better go at Elizabeth than 230623, and didn’t have much time. Did this kinda cold after 90 minutes of outside work.  Tried a few ring dips but the left elbow still isn’t there yet.  Didn’t watch the clock close enough at the end.

16:23
10 front squats 40# db
10 situps
10 rdl 40# db

3 - BS- 65-95-100-105-110-115-120
10 - weighted sit-ups 20lbs
10 - good mornings 45lbs

Perfect wod for a super hot day and for me as I get back in the groove after some time off. 
125-135-140-145-155-160-165
rx ghd work

205lbs

205
235
255
275
300
305
325
Rx with GHD and Ext 

Complete 7 sets, for quality:
3 back squats
10 GHD sit-ups
10 back extensions

155/155/155/155/155/165/175

All 7 back squat at 110 Kg

Subbed for weighted sit-ups and back extension at 10 Kg

185 BS

3 back squats
10 inclined sit ups
10 supermans 
#115 for all squats

Done rx. 
Squats 165-175-185-190-195-195-195#
Liked the stimulus the GHDs and extensions added to the workout. 

60/5’8”/160

M/54/230
Complete 7 sets, for quality:
3 back squats 135, 185, 205, 225, 245, 265, 275 
10 GHD sit-ups X, X, X, X, X, X, X
10 back extensions X, X, X, X, X, X, X

Rx’d: 205-225-245-265-275-285-295

Height: 166cm BW: 76kg , 27 Year Old 

225/265/295/330/365/385/405

95-165-195-215-235-235-235-235
GHDs and Extensions slow and controlled 

Modified:
--

2x 
3 + 3 single-leg weighted Bulgarian split squats @ 10,5 kg
10 GHD sit-ups from bench
10 DB Russian swings @ 21 kg 

2x 
5 + 5 single-leg weighted Bulgarian split squats @ 12,5 kg
20 GHD sit-ups from bench
20 DB Russian swings @ 21 kg 

2x 
6 + 6 single-leg weighted Bulgarian split squats @ 15 kg
20 GHD sit-ups from bench
20 DB Russian swings @ 21 kg 
--
Peace.

Subbed hip* extension
1-4 = 185-lb
5-7 = 195-lb
*held GHD machine length constant
Could have gone a bit heavier; focused on quality on every one of the 161 reps.

Complete 7 sets, for quality:
3 back squats
10  sit-ups
10 good morning 
1)265 lb (120kg)
2)286 lb (130kg)
3)286lb
4)286lb
5)286lb
6)286lb
7)286 lb
deadlift 7x3 364lb (165kg)

70 kg (154 lbs)
V-ups
Supermans

Globo wod: today treat this as a strength wod with the other moves super setted in. If you are using iron plates today use a rack with spotter arms or a spotter for the heaviest sets.   If you don't have a barbell available then do weighted pistols or weighted bulgarian split squats 3 each leg, building in weight each set.  If you max the available dumbbells do AMRAP sets.  Subs for GHD situps are sitting on a bench perpendicular to it with your feet under heavy dumbbells, then performing a situp. You can also do this with one of those exercise balls if you have it. If not do weighted abmat situps or incline board situps. Back extensions can be done on a back extension device if you don't have a GHD or Roman chair,  or you can sub either banded good mornings or supermans. 

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Gymnastics, weightlifting. A day to practice some important movements for the hips and midline without the temptation of the timer.

					SHORT		MEDIUM		LONG

LIGHT

MEDIUM

HEAVY												x

COORDINATION SCALE
Just stick with back squats. A bunch of sets of 10+. And maybe do some GHD sit-ups and hip or back extensions in the warmup

STAMINA SCALE
Do all 7 sets of Back extensions first, then all 7 sets of GHD sit-ups, then all 7 sets of back squat

POWER SCALE
Really emphasize the "up" part of the movements. Probably change back extension to hip extension.

MY STUFF
Went out of order; I'll hit this one next

GENERAL FEAR LEVEL: 5