19:52 - Rx’d

18:26

M/33/5'7"/217lbs

(15:39)
30-20-10 Burpees (10+10+10,7+7+6,10)
15-12-9 PullUps (5+5+5,4+4+4,3+2+2+2)
30-20-10 KBSnatches

Did this after heavy squats and some lunges. Wanted to finish under 15:00, but I'll blame the awkward kbs on losing time. Didn't want to FarmerCarry dbs across college gym so I just used KB in boxroom. Burpees were tough but I'm improving my cycling.  Rested about :15 secs after each set. PullUps hit failure quick. Disappointed that I can't always just gut out 5 PullUps. Slight kips towards end. Flirted with redlining, but was pretty gassed afterwards.

7:15 Rx
(all UB)

21-15-9 of

burpee deadlifts, 45# dbs
pull-ups

14:53

30/20/10

burpees
pull ups
db snatch 50lbs
10:44

16:20
intermediate
35 Lbs

Time: 38 mins, 4 sec. For the snatches, I used a DB weight between advanced and intermediate, or 39 lbs.

17:52 feeling potential cold coming on

M/38/6’/178#

14:30 Rx

Deo gratias

Intermediate scale = 13:08

16:11
Intermediate. 

Used ample time to catch my breath. Kept burpees tp 10 p/min and all pull ups unbroken. 

30-20-10 reps for time of:
Burpees
Chin-over-bar pull-ups
Alternating dumbbell snatches
20 kg db

Time: 27:46

I was unsure how to do this so I did burpees, pull-ups and snatches each for 30-20-10.
42 YOF - 200 lbs 
25 lbs on snatches
For pull-ups I can only pull up maybe an inch or two
Got done in 42:03

M/50-54
Intermediate
TT-> 19:54

Intermediate option:
30-20-10 reps for time of:
Burpees
Chin-over-bar pull-ups
Alternating dumbbell snatches
♂ 35 lb
13:30

Beginner -12kg
11:52

12:45 w/ standard pull ups

34/F/165#

Rx'd except for C2BP; instead, did 1/2 strict pullups and 1/2 cable face pulls @ 60lbs each round (15/15, 10/10, 5/5) 

16:03 

11:46
15, 12, 9 pull ups
25# DB
back from sickness! 

M/61/6’2”/188
intermediate
14:26

14:27

8:47 Rx

15:15 Rx 

15:01 Rx

Lat pulldown on machine @ 150 lbs

12:05

Rx’d:  13:23

17.37
Intermediate
JUMPING pull ups

17:44. Completed on 1/18. Scaled to 30-20-10 
burpees
assisted pull-ups
40# alternating db snatches.

14:30
Rx except for 25# alternating DB snatches

--- 34 years / men/ 177/ 81kg --- 

RX 7'58 

28YOM / 79.3 KG/ 162.4 cm
3:33:22
30 burpees
20 strict pull ups
10 DB snatch 50 lbs

Rx 19:42

30-20-10 reps for time of:
Burpees
Chest-to-bar pull-ups
Alternating dumbbell snatches
♂ 50 lb
Time:18:57

Did beginner option-burpees, jumping pull ups, and alternating dumbbell snatches(10#) in 12 min 40 secs.

14:58 Intermediate 

7:38 Rx

tiempos de ronda
R1 | 06:55 |  
R2 | 05:19 | -96 s 
R3 | 02:15 | -184 s 
Ø 04:49 
Tiempo restante: 00:01 =14:30
30-20-10 reps for time of:
Burpees
Chest-to-bar pull-ups
Alternating dumbbell snatches

♂ 50 lb

M 53/195/6’
Scaled pull-ups to kipping pull-ups.  
12:08.

Beginner
21-15-9
Burpees
Jumping pullups
35lb dumbbell snatches
20:20
Burpees kill me

30-20-10
burpees
BB press 45lb
DB snatch 12.5kg
13:59

Rx 7:59 

M/33/175
2023 Quarterfinalist 

Beginner MOD
30 burpees 
20 jumping pull ups
10 alt dB snatches

40lbs
Time 5:05

30-20-10 reps for time of:
Burpees (Forced myself to not modify)
Banded Chin Over Bar Pull Ups
Alt  DB Snatches @ 35 lbs
TT: 1942

Intermediate
12:29

Steady pace on the burps, broke once each on the 30 and 20 DBS, and broke multiple times on pull-ups (still the limiting factor).  The engine just wasn't really there today for a 10 minute effort.

My Training on Wednesday, January 17 in the afternoon.
30-20-10 Reps For Time of:
Burpees
Chest to bar Pullups
Alternating Dumbbell Snatches 45 lb
I completed the Workout in 25:56 minutes.
https://youtu.be/blGc0BTuD0E

11:22.  Subbed handstand pushups for alternating dumbbell snatches.

Rx- 9:33

Rx
After 7mi walk and a warm up

15:48

The C2Bs were the killer today; broke up into sets of 7-3 on the lat grip pull up bar. Burpees always suck but the snatches weren't bad.

15:13 - Beginner+

Scaled up to strict pull ups and 50# SB Snatch

11:37

scaled pull-ups to 15-12-9 chin over bar. Other reps and weight rx

12:40 rx

As rx'd, 15:20.

C2B pull-ups were the limiting factor.  Started in sets of 5, but switched to sets of 3 after the first 10.  Straight through on burpees and snatches.  Round of 30 in about 7.5 minutes, so happy to keep about the same pace on the back half of this.

50m/5'10"/185

Subbed C2B for 15-12-9 strict pull

8.50

M/ 30y / 93 kg

30-20-10 reps for time of:
Burpees
Stricte  pull-ups
Alternating dumbbell snatches  50 lb

15:35 m

Scaled to
30/20/10
Burpee/strict pull
25# db alt snatch
15:52
m/53/175

Modified to 21-15-9 ahead of today's long walk

 17:40
25lb dumbbell

M - Rx:
Time: 10:50
y/o28 ( 70 kg/170cm)

8:13 Rx'd

29 y/o | 191 lb | 5'8"

Butterfly C2B in sets of 10, unbroken snatches

35lb
14:16

Rx- 10:45

Scaled to:
6 rounds
10 burpees/10 kipping c2b/10 50lb alternating db snatch 

15 min flat

I knew the c2b would be a time suck for me so scaled to the smaller sets to try and keep moving 

16:29. Used 40lb DB for snatch, changed C2B pull-up to 21-15-9 due to twitchy elbow. Gassed me. 

As rx except changed the rep scheme of chest to bar to 15-12-9

15:21

M/35/6’2”/210#

10:31 Rx’d

Spent at least 2-3min. feeling bad for myself and wallowing in self pity. Should have been sub 10. Live to fight another day.

13m07seg

Pullups with some help (jumping pullups)

M/49/6'2"/185#

Scaled/modified to inverted barbell rows with 18/12/6 reps scheme just for those and 35# DB snatches the rep scheme as rx'd on burpees and snatches
10:10
***with hindsight should've gone maybe 21/15/9 on rows

13:23 intermediate... Just entered the open!!! Better get those numbers down 😂😂😂 i

Sub/scale: jumping chest-to-bar* pull-ups, 35-lb dumbbell snatches
14:33
*Rd.1 often short of target; much more disciplined rds.2-3.
Too much jumping in this miserable WOD!

13:48 
CTB were mostly chin over bar 

Beginner option:
21-15-9 reps for time of:
Burpees
Jumping pull-ups
Alternating dumbbell snatches
15- lbs 
9:46

14:58
30 20 10
Burpees pull ups DB Snatch 
Burpees: Smooth as possible, broke then in round 2
Pull ups: 5 and 10s
Snatch: Smooth, broke then in round 2 

12:10 Sx
up downs, jumping pull up, 25# DB
26yo/21 weeks pregnant

10:25 Rx

15:48, strict pull ups 15-12-9

13:38 as RX’d (45 yrs old)

felt like a longer Fran 🤢

Rxd at the Y. 

15:30

should have reduced the reps on the C2B. Cannot string together kipping ones, they all need a reset at the bottom. Grip was fucking destroyed by the time I grabbed the dumbbell each round!

14:59

RX burpees and DB snatch
Strict pull-ups, same rep scheme 

Intermediate option:
30-20-10 reps for time of:
Burpees
Chin-over-bar pull-ups
Alternating dumbbell snatches
♂ 44 lb
Completed in 17 min

M 53
16kgs dumbbell 
18:10

Champions Club Scaling Notes

RANT
I'd like to challenge the picture that's posted with this workout - which is a thin line to walk as I'm sure both athletes are stronger than I am, so hopefully this is in good taste. Just ask yourself what is the context of the dumbbell snatches in this picture? Is this the end of the workout where the grip is fried chicken and every bit of arm muscle is needed to finish the rep? Are these two rivals who aren't confident in their technique so they rush through the movement hoping to beat the other in the workout? Do they not have the technique ingrained in the first place and are just allowing this to be a "anything goes workout" as fast as possible? Are they just being asked to focus on the start position (flat back) and finish position (overhead with external rotation) and not worry about the middle? (Am I tripping and they're actually on the way down?) Then ask yourself, what good reasons are there to practice a dumbbell snatch while pulling the arms early?  Think on that for a minute. There are certainly some occasions where it wouldn't be terrible to overlook that fault, just know it's got a limited shelf life within that movement, itself, and limited applicability to others. If the technique isn't there and you still want intensity, push press or kb swing might be simpler options while you practice db snatch in the warmup.

FORMAT/MOVEMENT QUESTIONS
Coast the burpees a bit to go for best overall time or sprint that first set and live with whatever happens?
See rant.
Go through as listed or scale to work on a weak spot?


					SHORT		MEDIUM		LONG

LIGHT

MEDIUM						x

HEAVY

STAMINA SCALE
Mush everything together into one round

STRENGTH SCALE
Push-up, strict pull-up (or ring row), dumbbell press

SPEED SCALE
6 rounds of:
10 burpees
10 pull-ups
10 dumbbell snatch

GENERAL FEAR LEVEL: 7?