WOD – Wed, Oct 19
There will NOT be a 715pm Class on WEDNESDAY October 19th.
Warm-up
SPECIFIC WARMUP
HANDSTAND PUSH-UP
:10-:20 handstand hold
2 HSPU negatives
:10-:20 headstand hold
1:00 handstand push-ups
MUSCLE-UP
:10 ring support hold
3 ring dips
5 false grip ring rows
5 muscle-up transitions
EMOM 5:
1-2 muscle-ups
Nate (AMRAP – Rounds and Reps)
AMRAP in 20 minutes
2 Muscle-Ups
4 Handstand Push-Ups
8 Kettlebell Swings (2/1.5 pood)
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
https://www.crossfit.com/workout/2008/02/12#/comments
2 Muscle-Ups
4 Handstand Push-Ups
8 Kettlebell Swings (2/1.5 pood)
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
https://www.crossfit.com/workout/2008/02/12#/comments
INTERMEDIATE
AMRAP 20:
2 burpee pull-ups
4 seated DB shoulder presses (20/35 lb)
8 KB swings (35/53 lb)
BEGINNER
AMRAP 8:
2 low ring transitions
4 push-ups
INTENDED STIMULUS
- 10-15 rounds for most athletes.
- Unbroken kettlebell swings the entire workout.
- Great opportunity for athletes to perform high-skill gymnastics RX’d for the first time in a workout.
8 KB swings (18/26 lb)
– Rest 4:00
AMRAP 8:
2 low ring transitions
4 push-ups
8 KB swings (18/26 lb)
Cool Down
Accumulate:
30 reach, roll, and lift
3 minutes Rowing Running Biking
Over All Dynamic Body Activation
1 set:
:20 superman hold
:20 hollow hold
:20 KB deadlifts
1 wall walk
1 set:
:20 superman hold
:20 hollow rocks
:20 Russian KB swings
1 wall walk
1 set:
:20 kip swings
:20 KB swings
1 wall walk