TU080212
"Nate"
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings
This should be fun! I'm excited to try this one!
Big Dawgs:
as Rx'd
Women 1.5 pood
If you do not have a muscle up use a 5/1 sub of pull ups and dips
The Porch:
Reduce to 15 minutes
If you do not have a muscle up use a 4/1 sub of pull ups and dips
Pack:
Reduce to 15 minutes, reduce KB's to 1.4 pood
Women 1.0 pood
If you do not have a muscle up use a 3/1 sub of pull ups and dips
Puppies:
Reduce to 12 minutes, reduce KB's to 12kg
Women 8kg
If you do not have a muscle up use a 2/1 sub of Assisted or beginner pull ups and bench dips
I did a mini Cindy tonight. I don't think my body was ready for a full on WOD today. Even a 1o minute mini Cindy took all I could muster! Tomorrow's WOD is some craziness...but I'm excited to try it!
10 minutes, max rounds of:
5 pullups
10 pushups
15 squats
Did 14 rounds in 9:36.
4 comments:
what is a 2-pood kettlebell
I believe 1-pood is 36#'s so 2-poods would be 72-lbs. Or use a 70# dumb-bell
Crossfit: Warmup 9'05 WOD: Nate 20min 9 rounds, that was one intense shoulder workout, subbed muscle ups with 4x4pullup/dips and subbed tto 60lb db for swings
NATE: 14 Rounds 8-60# D-Bell Swings/5 Pull-ups/5 Dips/4 HSPU's
20 minutes
Post a Comment