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27
Oct

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Nate

Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell swings

 

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Hilary shows us a full range of motion situp

 

 

39 Responses

  1. Kevin

    Substitutions for exercises:

    Muscle-ups – 8 pullups and 8 dips/muscle-up progressions (if no one is using rings)
    HSPUs – 12 pushups/8 pike pushups/4 shoulder press at 85% of 1RM
    KBS – Scale weight as needed

  2. Tyler

    Hey All I have to give up my 4 15 spot again, still dieing here. Food Consumption equals 2 slices of toast in the last 48 hours πŸ™

  3. Andy

    Was mentally unable to figure out the subs early this am. So did kbs at the hotel instead.

    Cfwu x 2
    WOD
    150KBS(55Lb dumbell) for time
    ————–
    13:45 (25 max)

    Did this in under 8 min(40max) in April πŸ™

  4. Jamie

    CFWU x 2

    Strenght Front Squat
    1-1-1-1-1
    65-85-105-125-145PR

    WOD “Nate”
    8 Pullups Red and 8 Dips
    4 75lb Shoulder Press
    9 30lb Kettleball Swings

    10 Rounds and 7 Pullup

    Great Job Everyone!

  5. MC

    Warm up with strict ring dips

    wod: Nate

    AMRAP in 20 min of:
    2 muscle ups progression
    4 Handstand pushups Green on top,yellow
    8 KBS 1 pood

    9 rounds

    muscles up with real ring dip was hard…and HSPU was all broken!! YUK!!

    Great push Jane!!

  6. Elissa

    WU X 2

    wod: Nate

    AMRAP in 20 min of:
    8 Pull ups (yellow) / 8 dips
    4 Handstand pushups (blue on top, green)
    8 KBS (35#)

    7 rounds + 4 HSPU …. It might be 8 rounds + 4

    HSPU was not broken what so ever… i need to change the bands next time!

    Great job Jane!

  7. Lisa

    wupx2
    strenght backsquat
    1-1-1-1-1
    65-75-90-95-105(pr)
    “Nate” amrap in 20 mins scaled
    8 pullups+8 dips
    4 press (35)
    8 kbs (25)
    9 rounds

  8. Jane

    CFWU x 2

    Strength – Back Squat – 1-1-1-1-1 / 45-55-65-75-90 (PR)

    WOD: Modified “Nate”

    8 Pull Ups (Green) + 8 Parallette Dips
    4 HSPU (Blue & Green)
    8 KBS (25#)

    11 rounds minus 8 KBS

    Thanks MC & Elissa! You two are a great inspiration. You’re both so strong! You too Chantal! I think I can change bands for HSPUs too. Amazing job everyone!

    Thanks for the super cool jacket Hilary! πŸ™‚

  9. Pierre

    Push Press –> 1-1-1-1-1
    85-135-145-155-165 (failed….Push jerk it)

    Nate –> 10 rounds (Pr by 1 round)

    I did kipping HSPU….but I should have done the bands HSPU for a better ROM! The ROM on the kipping HSPU sucks.

  10. Back Squats 1-1-1-1-1
    95-115-145-165-165(corrected form)

    “Nate”

    2 Muscle Ups progression
    4 Hand Stand Push Ups (Blue and Green band)
    8 Kettle Bell Swings (55lbs)

    14 rounds + 2 mu

  11. Jeff

    Front Squat: 1-1-1-1-1
    75-95-115-135-155(PR)

    WOD: β€œNate”

    2 Muscle-up progressions
    4 Shoulder Press (95#)
    8 Kettle Bell Swings (35#)

    11 rounds + 2 mup + 1 press

  12. Hilary

    CFWUx2
    Strength 1-1-1-1-1
    Push Press 65-75-80-85-90PR
    WOD “Nate”
    8 pullups(red) 8 parallette dips
    4 HSPU (blue&red)
    8 KBS (35lbs)

    12 rounds plus 8 pullups and 8 dips

  13. Kevin

    Complete as many rounds in twenty minutes as you can of:
    2 Muscle-ups
    4 Handstand Push-ups
    8 Kettlebell swings (53#)

    12 rounds + 2MU

  14. Marcel

    CFWU x 2

    Strength 1-1-1-1-1
    Front Squat 65-85-105-115-125PR

    WOD “Nate”

    AMRAP in 20 minutes

    2 Muscle Up Progression
    4 HSPU (blue & red…I think hard to tell upside down!)
    8 KBS (35 lbs)

    10 rounds + 2 muscle up progression + 4 HSPU

  15. Tim

    CFWU X2

    STRENGTH 1-1-1-1-1
    Shoulder Press 95/135/145/155/170(f)

    WOD “NATE”

    AMRAP in 20 mins

    8 pull ups & 8 dips
    4 shoulder press (115lbs)
    8 kbs (55lbs)

    8 Rounds

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