Tuesday
Nate WOD
“Nate”
AMRAP in 20 minutes:
2 muscle-ups
4 handstand pushups
8 kettlebell swings (70lb/53lb)
2 muscle-ups
4 handstand pushups
8 kettlebell swings (70lb/53lb)
Sub 2 chest-to-bar pullups and 4 ring dips for each muscle-up
6 rounds.
Green band for PUs, blue band for dips. (less band assist next time!)
2 abmats for HSPUs.
35# KB.
Couldn’t lift my arms after. =)
2 abmats for HSPUs.
35# KB.
Couldn’t lift my arms after. =)
Monday
Jan 2 CF WOD
Back Squat, 3-3-3-3-3-3-3 reps
then….
AMRAP in 6 minutes:
4 front squat (155lb/105lb)
8 lateral burpee over barbell
4 front squat (155lb/105lb)
8 lateral burpee over barbell
BS: 45, 65, 75, 85, 95, 105, 105WOD: 4 rounds @ 65#
Sunday
First Crossfit Workout
Take 12 minutes to work on handstands, handstand pushups, handstand holds, handstand walks, etc…
For time:
20 sumo deadlift high pull (135lb/95lb)
Run 400m
60 toes-to-bar
Run 800m
100 overhead walking lunges (45lb/25lb)
20 sumo deadlift high pull (135lb/95lb)
Run 400m
60 toes-to-bar
Run 800m
100 overhead walking lunges (45lb/25lb)
Scaled: 65# SDHP
Run 400m
20 T2B
Run 400m
10# lunges
Run 400m
20 T2B
Run 400m
10# lunges
18:30
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