Skill first
Hero WODs are notoriously challenging, from the hard movements to the heavy loads to the long time scales. Nate is no exception – 20 minutes with two technical gymnastic movements and one heavy kettlebell. We’re going to use our “skill” portion of class today to work on these trickier movements so by the time we get to the WOD, we have a scaling strategy that will not only challenge us, but help us build these skills across the 20 minutes of work. Finding that balance will be key (and quite possibly a little bit different for everyone), so be thinking while you’re working on the drills we do today about what seems like an appropriate challenge and we will help you hone it in.
Skill:
muscle up/handstand pushup
WOD:
NATE
AMRAP 20
2 MU
4 HSPU
8 KBS (2/1.5)
Chief Petty Officer Nate Hardy was killed Sunday February 4th, 2008 during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.
WOD: 9? I think, with gr, blue, and red band CTB pullups, 20″ box dips, tripod leg lifts, and 1.25 KB. Shoulda probably tried for my first 1.5 KB workout. But overall this was way less awful than I was expecting when I first walked in and wondered why we had an impossible hero on a Tuesday. Good scales make all the difference!
WOD: 9 Rounds
Blue band for 5 weeny muscle ups
Kipping HSPU
1.5 pood 5 rounds, 2 pood for 4 rounds.
Man, that 2pood kb swings me! HSPU felt good, getting faster at kipping!
In your honor, Nate;
7 rounds even
Bar MUs and otherwise Rx