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.
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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
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!
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!
70# KB…
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.
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!
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!
HPC x3
@ 75#
[email protected] 55-65#
Nate
AMRAP 20mins
8 Ringrows
8 paradips
8 HR Pushups
8 KBS(35#)
Total: 9 rounds
Hang Poer Cleans x 3
55-65-75-75-75
Nate
8 ring rows
8 parallette dips
8 hand release push ups
8 KBS 30#
8 rounds + 4.KBS
Sorry, can you cancel my noon. Not feeling well. Will try again later. 🙁
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!
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!
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 🙂
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!
HPC x3
95-115-135-135-135#
Nate w/ 4 MU progressions from floor:
9 + 3 KBS
Thanks Matt!
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)
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!
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
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
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
Nice!
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!
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!
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
MBA = KBS. Phone autocorrected to it for some reason
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
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
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.
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
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
Nate:
8 Pull Ups
8 Paralette Dips
4 Negative HSPU
8 Dumbell Cleans 20#
20 Min. amrap – completed 7 rounds + 1 pull up