Sunday
Aug162009
Monday August 17, 2009
Matt demonstrating a "belly to bar" pull-up.
***Check out Joey's Paleo Journal for a simple asparagus recipe to add to an arugula salad and then post to comments any other recipes that you think might also go with the asparagus.
WOD
Strength
3x5 back squat
Metcon
Crossfit Hero WOD: "Nate"
AMRAP in 20 min of:
- 2 Muscle ups (full lock out)
- 4 Handstand push-ups (head to floor)
- 8 Kettlebell swings (2 pood overhead)
* If you are unable to do a muscle up, do a burpee to pullup
* If you are unable to do two hand stand pushups in a row, substitute regular pushups - chest & chin to floor.
Post rounds completed to comments.
6 Comments
Reader Comments (6)
10 rds + 1 muscle up in 20 min.... then completed 11th rd just for good measure.
9 rounds + 2 muscle ups... Rx
" i need to improve my HSPU's!"
9 rounds+ 2 muscle ups+ 4 HSPU+ 3 KB swings
5 KB swings short of 10 rds
53# KB
13 rounds RX
245lb Squat 3 x 5
Matt I agree...the HSPU's were the limiting factor for me also!
Damn Chelsea!
12 rds
burpee pull up, 2 mat HSPU, 44#KB