CrossFit East Bay WOD @ Ironworks 3-22-08: "Nate"
Advanced:
"Nate"
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings (men)/1.5-Pood Kettlebell swings (women)
Post rounds completed to comments.
Compare to 080212.
Intermediate:
Complete as many rounds in twenty minutes as you can of:
8 Pull-ups
8 Push-ups
2 1.5 Pood Kettlebell Push-Jerk Left Arm (men)/1-Pood Kettlebell (women)
2 1.5 Pood Kettlebell Push-Jerk Right Arm (men)/1-Pood Kettlebell (women)
15 1.5 Pood Kettlebell swings (men)/1-Pood Kettlebell (women)
Post rounds completed to comments.
Beginner:
Make subs to intermediate as needed.
"Be impressed by intensity, not volume."
-Coach G.
Categories
Gymnastics Skills , Video , WOD4 Comments
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5 Rounds + 2 Muscle-Ups RX. This was the first time I did an M-U workout from the full turnout. Hard.
These go to 11.
11 rounds, as Rxed, with turnout, full ROM, on wednesday. 2 poods is starting to feel manageable. HSPU's are still hard though. Finisher: watched Spinal Tap on DVD.
Ya Brother, that is awesome! I need a C2 that goes to 11! This was definitely retrograde performance for me. I'll take next week at half volume. I think next time I will shoot for 8 rounds (one every 2.5 minutes).
I liked this workout a lot. I like anything with muscleups in it though. This was my second time doing it and i did about 3 rounds more this time.