IndustrialAthletics – CrossFit
We have another named workout for today. This Hero WOD has been around for a long time and is a classic combination of two highly technical movements with a heavy, but easy, weightlifting movement. Plan on this WOD smoking your shoulders quickly. Some may want to use it as a more of a Skill WOD than a Training WOD.
Nate (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings, (2/1.5)
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here
Scaling:
Platinum: As written above.
Steel:
AMRAP 20 Min:
1 Bar MUs
3 HSPUs (may use 1 ab mat)
6 KB Swings (1.5/1)
Or
AMRAP 20 Min:
6 CTB Pullups
3 HSPUs (May use 1 ab mat)
6 KB Swings (1.5/1)
Brass:
AMRAP 20 Min:
6 Pullups (may use band)
4 piked HSPUs
8 KB Swings (1.25/0.75)
Bronze:
AMRAP 20 Min:
6 Jumping Pullups
4 DB Shoulder Press (25/15)
6 KB Swings (0.75/0.5)