Warm Up:
1 set:
:20 superman hold
:20 hollow hold
:20 KB deadlifts
1 wall walk
1 set:
:20 superman hold
:20 hollow rocks
:20 Russian KB swings
1 wall walk
1 set:
:20 kip swings
:20 KB swings
1 wall walk
Specific Warm-Up:
EMOM 5:
1-2 muscle-ups
WOD: NATE
AMRAP 20:
2 muscle-ups
4 handstand push-ups
8 KB swings (53/70 lb)
Intermediate:
AMRAP 20:
2 low ring transitions
4 pike handstand push-up from a box
8 KB swings (35/53 lb)
Beginner:
AMRAP 8:
100/150-m row
2 low ring transitions
4 hand-elevated push-ups
8 KB swings (18/26 lb)
– Rest 4:00
AMRAP 8:
100/150-m row
2 low ring transitions
4 hand-elevated push-ups
8 KB swings (18/26 lb)
Home Workout:
AMRAP 20:
1 wall walk
4 handstand push-ups
4 left-arm DB hang snatches
4 right-arm DB hang snatches
– Use one DB.
Movement scaling options:
Muscle ups: Reps, low ring transitions
Handstand push-ups: 4 pike handstand push-up from a box, hand-elevated push-ups
KB swings: Load, range of motion, KB deadlifts
Cool down:
Accumulate:
1:00 banded shoulder stretch/arm