22kg DB
1 mat
15:19
Round times
R1 | 02:46 |  (fell off)
R2 | 03:13 | +27 s 
R3 | 03:31 | +18 s 
R4 | 03:24 | -7 s 
R5 | 02:25 | -59 s 
Ø 03:03

Beginner; 35# dumbbells.

7:10 

5 RFT
5 strict hspu with 1 ab mat
16 box step over at 24" box (10 kg dbs)

Time: 23:24

Intermediate scale but all strict HSPUs, 11:21.

Unbroken HSPUs until last round (7-3-2) where I just ran out of juice.  Step-overs were unbroken in rounds 1 and 5, two sets in rounds 2-4.  Could possibly have gone unbroken throughout, but I really hate these.

50m/5'10"/180

Intermediate 3/6 hspu
Cap 15’
4+4

M/53
Intermediate
12 SHSPU to abmat
23:07

8:49 Rx

Completed 12/10. Intermediatish.  No 35 lb dbs in the home gym and tested with 50’s but there was no way that was happening. 

x2 SHSPU
x6 SHSPU to block
24” box step overs holding 1.5pood KB switching hands halfway. 

12:30. 

M/37/6’/178#

5 rounds for time of:
4 strict handstand push-ups
8 kipping handstand push-ups
16 dumbbell box step-overs  

24-inch box, 40-lb dumbbells
*4+8 handstand push-ups unbroken each round 

13:16
Deo gratias

scaled to 5 rounds:
ring push ups x8
push ups x16
db step ups 50# x16
19:38

9:27

4 DB Shoulder press
8 DB Push press
16 DB step ups 

30lb dumbbells, 20" box

Modified, untimed, using 2x 12,5 kg DB:
--
5 rounds of:

4 DB strict presses
8 DB push presses
16 DB deadlifts
--
Peace.

14:27
Beginner option

Scaled:
20 in box (15 lb)
30 lb. DB’s strict press
and push press
5 rounds - 13:55

My Training on Thursday december 7 in the morning
5 Rounds For Time of:
4 Srict Handstand Pushups
8 Kipping Handstand Pushups
16 Dumbbell Lunges 35 lb
I completed the Workout in 15:08 minutes.
https://youtu.be/BFQk2AL-cFs

13:26
Rx other than for 13” box

Rx.
86reps 12min cap
(3R+2SDHSPU)

5 rounds scaled
4 strict db press 
8 db push press 
16 step ups 
all with 35# dumbbells

9:50

Men's Scaled -- 12:14

5 Rounds
4x Strict HSPU
8x Kipping HSPU
16x DB Stepovers 35#/20' (cause my short legs!)

16:05 two ab mats and a 35# plate, still was hard,🥵

10:00
1st round - 35 lb dumbbells
2nd round - 30 lb dumbbells
3rd round - 25 lb dumbbells
4th round - 20 lb dumbbells
5th round - 15 lb dumbbells

Begintermediate 
5 RFT
4 DB Shoulder Press
8 DB Push Press
16 Box step overs
35# DBs, 24” Box
12:11

There is no way HSPUs of any kind or even piked push-ups are happening for me right now with my jacked up elbows so lighter presses were the natural sub. 35# DBs are the heaviest I have at home so figured I would just use those throughout. Still worked the shoulders pretty good.

6 mins with dumbbells 

Not Rx
17:24
All the same but HSPUs were from 4.5" of mats to a 2.5" abmat. Tried 6" first, just fell, then 6" to the abmat but I wouldn't be able to maintain. The step overs were a killer and I ended up breaking to 6/6/4.

Rx- 13:23

14:12 scaled with 20# dBs for all movements
step-overs got real spicy fast

9:55 - Beginner+

Upped the weight to 85# barbell.

Did 5 rounds of 4 shoulder presses, 8 push presses and 16 unweighted box step overs in 11mins-20 seconds. Used 15# bumbells.

4 strict shoulder press, 8 push press, 16 box (20 in) step overs with 35# db.
11:31

Subbed HSPU for DB strict press and push press, used 15Kg DB

6.51

Intermediate: 14:29
Rds 1 and 2 unbroken, Rds 3-5 broken once each between strict HSPU #3 and #4

Thanks Michele! I am enjoying this cycle's programming thus far. I especially appreciate the detailed scaling notes and intended stimulus. All the workouts have had a balanced combination of movements which are challenging and a potent dose of intensity, while not destroying my body with hero wods every day.

Warm Up

AMRAP10
:30 Samson stretch
10 pvc ohl
10 pvc good morning
10 AbMat sit-ups
10 db bent rows (light)
10 db strict press (light)

METCON (scaled)*

5RFT:
4 db strict press @ 35# dbs
8 db push press @ 35# dbs
16 body weight lunges
TT: 5:35

*not feeing 100%; heavily scaled to die another day :-)

M // 50-54 // US

SC 4 str HSPU to 2 "mat (easy!)/4 kipping HSPU to 4" mat (hard)/16 35# DBS box step overs...34:41

Scaled: 
10 strict hspu to folded towel
16 step ups 20” with pair of 50lb dumbbells 

13:07

M/39/5'9"/165

RX but 20" box
15:31

Traps and delts will be stiff tomorrow.

Scaled handstands

4 - handstand holds
2 - handstand negatives

16" box / 35lb dumbbells 

5 rounds / finish: 25:05
***personal goal was to finish either under 25 min or 30 min and to try kipping. 

Rx   15:24



That was HARD!

4 rounds
2 at 4 SP/8 PP, 2 at 3 SP/6 PP, 75#
16 24” box step overs, 25# kbs
15:22

I was sorta beat going into this workout, so it was a grind for me. Kudos to the programming for making me ripe for a rest day!

61/5’8”/155

Scaled to:
5 RFT
3 strict HSPU to one abmat
6 kipping HSPU to one abmat 
16 DB box step overs - 20” box, 2 X 25# DB

11:11
all reps unbroken every round 

Scaled to:
4x strict HSPU to abmat
8x strict deficit pike PU, 4"
16x box step-over, 2x 30-lb dumbbells
13:43

Fell on 4 of the last 8 (2rds) strict HSPUs. Could not preserve the form.

Intermediate 17:36 
First 4 rds were a hot mess! 5th not as much but it was too late by then 
Definitely an off day!

5 rounds for time of:
4 strict dumbbell shoulder presses
8 dumbbell push presses
16 unweighted box step-overs
18" inch box
35 lb dumbbell 
10:32

M/44/6'2"/200lbs

5 rds
4 DB press
8 DB push press
16 box stepovers 
#25 DB

9:36

Scaled a little too much, should have used heavier DBs but certainly felt this in my shoulders on the step overs from hanging onto the DBs. Looking forward to doing this one again with heavier DB's. 

Ok. Now my hands are done! For real.
finished 11.53
Scaled:
12 pike pushups on box
16 box step overs with 2x10kg db
went way too fast in first round and got totally winded and started to break up the push ups in 4.

12:55
scaled HSPU to DB Press and push press 25#
scaled box step overs to 25#

Scaled to
5 rnds
3 strict hspu
6 40# db push press
16 25# db's lunges
12:50
m/53/175

Intermediate option:
5 rounds for time of:
12 kipping handstand push-ups
16 dumbbell box step-overs 
24" inch box, 35 lb dumbble
Done in 14 minutes

Intermediate 15:56

Scaled my ass off! HSPU’s are beyond me. Got some good practice though. strict on box, just about managed 2 kipping HSPU each round and used 16kg on the box step ups. Spent alot of time on trying HSPU so only got 4 rounds in (had to leave for work) Challenging wod on CrossFit.com 2day. #payhim

I guss I should of just done the beginner option, but I really wanted to try for the HSPU’s. 

Globo wod: this one comes down to 2 things: equipment access and if your globo allows you to do HSPU.  If your globo doesn't allow HSPU sub the dumbbell movements from the scaled version but use dumbbells that total 65-75% of your bodyweight.  For box step overs if you don't have a suitable box sub bench step overs with the same weight,  or if your globo says no to that sub pistol squats or weighted walking lunges 50/70lbs dumbbells, scaling as necessary.