Long arsed busy days call for short arsed, late and with no regular hilarity blog posts!
I know you’re gutted… sorry team!
As well as posting the blog and completely forgetting specialty. Don’t worry, I shall get a grip!
Pinch, punch…
CrossFit Cardiff Partner WoD
“Nate”
Complete as many rounds and reps as possible within 20 minutes of:
2 bar muscle ups
4 handstand push-ups
8 kettlebell swings (32/24kg)
These are ‘you go I go’ rounds. Typical Nate is performed with ring muscle ups, but so long as it is some form of muscle up, we’re good!
Please pop your scores up to the whiteboard…
Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.
Specialty
Strict handstand push ups
3 Sets
5 Strict handstand push ups
Rest 2 minutes between sets
3 Sets
3 Negative deficit HSPU
5 - 10 Hanging L-Sit raises
2 Lengths overhead kettlebell carry - work up to the heaviest load possible
3 Sets
5 Handstand tuck ups
10 Dumbbell strict press
10 Deficit plate push ups
