The way of the Paladin

Complete as many rounds as possible in 10 minutes of:
10 deadlifts
20 GHD sit-ups

Men: 275 lb.
Women: 185 lb.

Scroll for scaling options.
Post rounds completed to comments.

Compare to 150116.

Related:
• CrossFit WOD 180514 Tips With Rory McKernan
• Simplifying the Deadlift with Coach Glassman
• Midline Stabilization: The GHD Sit-Up

Scaling
This AMRAP is heavy and includes a high volume on the GHD. Newer athletes should reduce the load on the deadlift and avoid the GHD. The deadlift should be heavy yet manageable.

Intermediate Option
Complete as many rounds as possible in 10 minutes of:
10 deadlifts
20 GHD sit-ups, to parallel

Men: 225 lb.
Women: 155 lb.

Beginner Option
Complete as many rounds as possible in 10 minutes of:
10 deadlifts
20 sit-ups

Men: 135 lb.
Women: 95 lb.

-----

Scaled

Complete as many rounds as possible in 10 minutes of:
10 deadlifts (60kg)
30 sit-ups

Result : 

4R + 3 Deadlift

Extra #1

5 Rnd :

20 Shoulder press (10kg KB)

20 Pull-ups

20 Burpee

3 min rest

Result :

39:52.67

Extra #2

7x 3 Weighted pull-ups (20kg)

30 kg (PR)

2-2 

Extra #3

웨이트 트레이닝 약간

Note.

This is where we fight !! That's where they die !!!

Rest Day

"Separate Is Not Equal in the Marine Corps," The New York Times.

Post thoughts to comments.

-----

어벤져스 : 인피니티워 보고 푸욱 쉬는날.

3 rounds for time of:
50 medicine-ball cleans
Run 800 meters

Men: 20-lb. ball
Women: 14-lb. ball

Scroll for scaling options.
Post time to comments.

Compare to 140614.

Related:
• CrossFit WOD 180512 Tips With Rory McKernan
• The Medicine-Ball Clean

Scaling
This workout is relatively long and should be tailored so that you can keep moving the entire time. Use a ball that allows you to complete large sets of cleans. Beginners may want to reduce the reps and the run distance.

Intermediate Option
3 rounds for time of:
40 medicine-ball cleans
Run 800 meters

Men: 14-lb. ball
Women: 10-lb. ball

Beginner Option
3 rounds for time of:
25 medicine-ball cleans
Run 600 meters

Men: 10-lb. ball
Women: 6-lb. ball
-----

홍대 나들이 겸 쉬는날

4 rounds for time of:
60-second handstand hold
60-second static hang
15 dumbbell shoulder presses
15 weighted pull-ups

Men: Use 2 50-lb. DBs for presses, 1 for pull-ups
Women: Use 2 35-lb. DBs for presses, 1 for pull-ups

Scroll for scaling options.
Post time to comments.

Related:
• CrossFit WOD 180511 Tips With Rory McKernan
• The Dumbell Press

Scaling
Reduce the static movements to something that can be done unbroken for at least the first round. The presses and pulls should be challenging. You may be able to complete them quickly in the early rounds, but they should be hard enough that they will need to be broken up in the later rounds.

Intermediate Option
4 rounds for time of:
45-second handstand hold
45-second static hang
15 dumbbell shoulder presses
15 strict pull-ups

Men: Use 2 40-lb. DBs for presses
Women: Use 2 30-lb. DBs for presses

Beginner Option
4 rounds for time of:
60-second bear crawl hold
60-second assisted static hang (toes on the ground)
10 dumbbell shoulder presses
10 ring rows

Men: Use 2 20-lb. DBs for presses
Women: Use 2 10-lb. DBs for presses

-----

Scaled

4 rounds for time of:
60-second over head dumbbell hold (20kg)
60-second static hang
15 dumbbell shoulder presses (15kg)
15 weighted pull-ups (10kg)

Result : 

Extra #1

5 Rnd : 

1km run 

1min rest

Note.

5 rounds for reps of:
2 minutes of burpee box jumps
Rest 1 minute

Men: 36-in. box
Women: 30-in. box

Scroll for scaling options.
Post reps completed to comments.

Related:
• CrossFit WOD 180510 Tips With Rory McKernan

Scaling
Pick a box height that is challenging but doesn’t hinder you from continuing to move as you fatigue. Each 2-minute working period should be done at a quick pace so you can avoid resting until the interval is over.

Intermediate Option
5 rounds for reps of:
2 minutes of burpee box jumps
Rest 1 minute

Men: 30-in. box
Women: 24-in. box

Beginner Option
4 rounds for reps of:
2 minutes of burpee box step-ups
Rest 1 minute

Men: 15-in. box
Women: 12-in. box

-----

Scaled

5 rounds for reps of:
2 minutes of burpee & high jumps
Rest 1 minute

Result : 

23-22-21-18-17

Extra #1

Angie

100 Pull-ups

100 Push-ups

100 Sit-ups

100 Squats

Result : 

27:36.00

Extra #2

7x 5 Weighted Pull-ups (15kg)

5 Rnd :

Max reps TRX Body weight rows

Result : 18-10-8-8-8

Extra #3 

웨이트 트레이닝 약간

Note

배고프다...