Nate

8
Aug

Nate

Hang Power Cleans x3
3 sets @ 75%

“Nate”
AMRAP in 20 min of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell swings (70/53#)

Compare to Aug.23/15

You can read Nate’s story HERE.

 

31 Responses

  1. Shawn J

    Hang Power Cleans x3
    3 sets @ 75%
    95-115-130-130-130

    “Nate”
    AMRAP in 20 min of:
    8 pull-ups
    8 dips assisted
    4 Handstand Push-ups
    8 Kettlebell swings (60#)
    6 rounds 4HSPU
    188 reps

  2. Kelly

    Mobility
    WU x1
    Group WU Mobility

    Hang Power Cleans x3
    3 sets @ 75%
    65-75-90-90-90#

    “Nate”
    AMRAP in 20 min of:
    2 Muscle-ups (8 pullups 8 parallette dips)
    4 Handstand Push-ups (negatives)
    8 Kettlebell swings (@45#)

    Total: 8 rounds 8 dips (240 reps)

    Thanks Kevin. Great work everyone!

  3. Remi B

    Hang Power Cleans x3
    3 sets @ 75%
    95-115-135-145-145

    “Nate” – modified
    AMRAP in 20 min of:
    8 pull-ups 8-8-8-8-8-4s-1s-1s
    8 dips 4s – 2s – 2s – 2s – 1s – 1s – 1s – 1s
    4 Handstand Push-ups – unbroken
    8 Kettlebell swings (75#) – unbroken

    7 rounds 7 dips

    Great job early risers!

  4. Mark D

    Hang Power Cleans x3
    3 sets @ 75%
    95# x 4 115# x 3

    “Nate”
    AMRAP in 20 min of:
    2 Muscle-ups – 8 RRs + 8 Dips
    4 Handstand Push-ups – HRPUs
    8 Kettlebell swings (70/53#) – 70 #

    Messed this one up…4 rounds with no HRPSs…4 rounds with HRPUs.
    More sleep…better diet…more paying attention.

  5. Heather B

    Hang Power Cleans x3
    3 sets @ 75%
    55-65-75-75-75

    “Nate”
    AMRAP in 20 min of:
    8 ring rows/8 paralette dips
    4 Handstand Push-ups – negatives
    8 Kettlebell swings (40#)

    7 rounds 4 HSPU

    Good pace, good options, thanks Kevin!

  6. Del

    Hang Power Cleans x3
    3 sets @ 75%
    115-125-135-135-135
    “Nate”
    AMRAP in 20 min of:
    2 Muscle-ups – 8 Pullup + 8 dips(parallettes)
    4 Handstand Push-ups – 4 Negatives
    8 Kettlebell swings (70#)

    8 Rounds + 8 Pullups

    Thanks Kevin!

  7. WUx1+Crossover Symmetry

    Hang Power Cleans x3
    3 sets @ 75%
    95-115-125
    135-135-135

    “Nate”
    AMRAP in 20 min of:
    8 pull-ups
    8 dips
    4 Handstand Push-ups negatives
    8 Kettlebell swings (70#)
    6 rounds 3 Dips
    179 reps

    Great work am folks!

    Thanks Kevin!

  8. Matt R

    Hang Power Cleans 3×3 @75%
    155-185-225-225-225

    “Nate”- Rx: 12 Rounds
    2 Muscle Ups
    4 HSPU
    8 Kb Swings #70

    Slower transitions and unbroken sets. More high volume training will help!

    Thanks Kevin!

  9. Hannah

    Hang Power Cleans x3
    3 sets @ 75%, 80lb

    “Nate”
    AMRAP in 20 min of:
    8 ring rows
    8 parallette dips
    8 Hand release Push-ups
    8 Kettlebell swings (40#)

    12 rnds+ 3 ring rows

    Last time I did this was in 2014, I did pushups from my knees and used 20lb. I got 9 rounds and 16 reps. PR 🙂

  10. Mario R

    Hang Power Cleans 3×3 @75%
    95-95-135-135-135

    “Nate”- Rx: 12 Rounds
    2 Muscle Ups
    4 HSPU
    8 Kb Swings #70

    12 rounds RX

    Thanks for the push Matt!

  11. John

    Hang power cleans x3 – 3 sets @ 75%
    WU 65-85, 3×95#

    Nate (scaled)
    AMRAP 20 minutes
    8 ring rows 8 parallette dips
    8 hand release pushups
    8 KBS 50#

    8 rounds 8 ring rows
    (Prev PR was black band pullups, no hand release, 40# KBS – 7 rounds even)

  12. Laura

    Hang Power Cleans x3
    3 sets @ 75%
    55-65-80-80-80#
    Letting go of the bar at the top was hard…

    “Nate”
    AMRAP in 20 min of:
    2 Muscle-ups (8 pullups 8 parallette dips)
    4 Handstand Push-ups (8 HRPU))
    8 Kettlebell swings (@35# – couldn’t find a 40# and too scared to try 45#…)

    7rounds + 8 HRPU
    Hands didn’t hold up well on the pull-ups due to last week’s rip, slowed me down for sure. Next time, aim for more rounds.

    Thanks Kevin!

  13. Matt D

    Hang Power Cleans x3
    3 sets @ 75%
    65#-85#-105#-105#-105#

    “Nate”
    AMRAP in 20 min of:
    2 Muscle-ups (8 Pull-ups + 8 Dips)
    4 Handstand Push-ups (8 HR Pushups)
    8 Kettlebell swings (53#)

    6 Rounds + 6 Pull-ups

  14. Mike M

    Alright back to posting.

    Hang power cleans x3
    135,155,170,170,170

    Nate
    8 rings
    8 dips

    8 hrpu

    8 kbs (70)

    10 rounds in 20 min amrap

  15. Hang Power Cleans X 3 = 3 sets at 75% = 165#

    WOD – Nate

    8 Ring Rows
    8 Paralette Dips
    12 HRPU – that’s what I did in 2014 and Kevin said to do again for science!
    8 KBS 70#

    9 Rounds + 8 Ring Rows

    2 Rounds + 8 Ring Rows PR over April 2014

    Can’t wait to do this one again with 8 HRPU instead!! LOL

  16. Aubrey

    Hang Power Cleans 3×3 @75%
    105-105-125-125-125

    “Nate”- amrap 20 mins
    8 Ring Rows
    8 Paralette Dips
    4 HSPU Pike from box
    8 Kb Swings #50

    10 rounds + 20 reps

    Thanks Matt!

  17. Melanie M

    Hang Power Cleans x3
    3 sets @ 75% – 70#
    Thanks Kevin for the tips on releasing and regripping the hook grip.. Always teaching us stuff this guy!
    “Nate”
    AMRAP in 20 min of:
    2 Muscle-ups (8 ring rows 8 paralette dips)
    4 Handstand Push-ups (8 Hand Release Push-ups, on my knees)
    8 Kettlebell swings (40#)
    10 rounds
    Decided to go slow and steady today, but I kept going..
    Thanks Kevin!

  18. Nick

    Hang Cleans WU @ 65-75#
    3 sets @95# thank you for the tips coach Matt.

    Muscle UPS scaled to 8 ring rows and parallets
    HSPU scaled to 8 hand release push
    MBA @ 50#

    Score > 8 rounds 7 hand release push ups

    2015 > did this with push-ups and 35# KB

  19. Marcy

    Hang Power Cleans
    3 x 45-55-65-65

    “Nate” – AMRAP in 20 min

    8 Ring Rows
    8 Parrallette dips
    8 Hand release PU
    8 KBS (25#)

    7 rounds + 6 dips

  20. shannon

    Hang Power Cleans x3
    3 sets @ 75%
    35lb-45lb-55lb-55lb-55lb

    “Nate”
    AMRAP in 20 min of:
    2 Muscle-ups ( 8 ring rows/ 8 ring dips)
    4 Handstand Push-ups ( 8 hand release push ups)
    8 Kettlebell swings (20lb)

    11 rounds + 4 ring dips

  21. Jackie

    WU + MOB x 1
    Group WU

    HPC x 3
    3 sets @75%

    WU @ 40,50 and sets @ 55

    Nate
    20 Min AMRAP
    8RR/8 Dips
    8 HRPU
    8 KBS @ 35

    9R 4 PU

    Bob thinks I only did 8 r, but 9 pennies were there! Either way, great workout! HRPU from the knees after the third round.

  22. Remi F

    Hang Power Cleans x3
    3 sets @ 75%
    65-85-105-105-105#

    “Nate”
    AMRAP in 20 min of:
    2 Muscle-ups [8 pull-ups/ 8 dips]
    4 Handstand Push-ups
    8 Kettlebell swings (70/53#) @ 60#

    R1&2 = 4 HSPU,
    remaining rounds = 8 HRPU

    6 rounds + 2 pull-ups

  23. Amber G

    HPCx3
    40#-55#-55#-55#

    “Nate”
    AMRAP in 20 min of:
    8 ring rows + 8 dips on parallettes (sp?)
    4 negative HR push ups (these got wonky fast)
    8 Kettlebell swings (25#) (go heavier next time)
    Score: 6 rounds

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