The way of the Paladin

Complete as many rounds as possible in 15 minutes of:
50-ft. handstand walk
100-ft. walking lunge

Scroll for scaling options.
Post rounds completed to comments.

Related:
• CrossFit WOD 180408 Tips With Emily Abbott
• The Handstand Walk
• The Walking Lunge

Scaling
This couplet pairs a difficult movement with an easier movement. The lunges will tax you metabolically while your arms and shoulders recover from the handstand walks. Pick a modification for the handstand walk that still requires you to get inverted and place weight on your hands.

Intermediate Option
Complete as many rounds as possible in 15 minutes of:
50-ft. handstand walk (10 attempts max, then move on)
100-ft. walking lunge

Beginner Option
Complete as many rounds as possible in 12 minutes of:
50-ft. bear crawl
50-ft. walking lunge

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오늘 약속있어 운동 쉼.

Rest Day

"Preventive care doesn’t save money, bankruptcies aren’t widely caused by lack of insurance, and FQHCs," Seliger and Associates Grant Writing.

Post thoughts to comments.

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WOD

10x 10 Back squat : 

Result :

1R: 50 kg, 2R : 50 kg, 3R : 60kg, 4R : 60kg, 5R : 60 kg, 

6R : 65 kg, 7R : 65kg, 8R : 70kg, 9R : 70Kg, 10R : 70kg

10x 5 Weighted pull-ups

Result :

1R : 10kg, 2R : 10kg, 3R : 10kg, 4R : 10kg, 5R : 12.5kg

6R : 12.5kg, 7R : 12.5kg, 8R : 15kg, 9R : 15kg, 10R : 15kg

+ 5 no weighted pull-ups

Note

낼 약속있어 운동 쉬는 날이라 오늘 운동함

30-20-10 reps for time of:
Dumbbell thrusters
Toes-to-bars

Men: 35-lb. dumbbells
Women: 25-lb. dumbbells

Scroll for scaling options.
Post time to comments.

Compare to 170409.

Related:
• CrossFit WOD 180406 Tips With Emily Abbott
• The Kipping Toes-to-Bar

Scaling
This couplet should be light and fast. Each set of exercises should be completed with no more than 1-2 breaks, or go unbroken if you can. Use lighter dumbbells and modify the toes-to-bars so that you can blitz through this and avoid long rest periods.

Intermediate Option
21-15-9 reps for time of:
Dumbbell thrusters
Toes-to-bars

Men: 35-lb. dumbbells
Women: 25-lb. dumbbells

Beginner Option
21-15-9 reps for time of:
Dumbbell thrusters
Hanging knee-raises

Men: 20-lb. dumbbells
Women: 10-lb. dumbbells

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Scaled

30-20-10

Dumbbell Thrusters 

Hang knee raise

Result :

12:44.12

Extra #1

5 Rnd :

10 Pull-ups

20 Hindu push-ups

30 Squats

Result : 

23:01.38

Extra #2

AMRAP 15 min :

5 Pull-ups

15 Double squats

Result :

9R + 5 Double squats

Extra #3

5x5 Pull-ups (10 kg Weighted)

Extra #4

100 Sit-ups

6 Pull-ups

Note

불금모드! 활활 태웠다!! 하얗게 불태웠어!!!

클린을할때 보면 급하게 오버해서 빨리하는것처럼 보이진 않는다. 적절한 페이스유지가 중요한듯.

Elizabeth

21-15-9 reps for time of:
Cleans
Ring dips

Men: 135 lb.
Women: 95 lb.

Scroll for scaling options.
Post time to comments.

Compare to 161208.

Related:
• CrossFit WOD 180405 Tips With Emily Abbott
• The Power Clean
• Kipping Ring Dip

Scaling
Elizabeth is a classic benchmark that should be completed relatively quickly. It can be performed with either squat cleans or power cleans. Decide which technique you’ll use before you start, then stick with it. Go lighter on the cleans and modify the ring dips so you can complete the work in fewer than 10 minutes.

Intermediate Option
15-12-9 reps for time of:
Cleans
Ring dips

Men: 115 lb.
Women: 75 lb.

Beginner Option
15-12-9 reps for time of:
Cleans
Push-ups

Men: 75 lb.
Women: 55 lb.

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Warm up 

5min Stretching

2 Rnd : 

10 Push-ups

10 Double squat

Scaled

42-30-18 

Pike push-ups

Hindu push-ups

Squat

Time cap : none

Result: 

17:58.92

Extra #1

100 Sit-ups

Note

비도오고 ... 바람도 불고.. 오늘은 홈트다.