workout of the day

Wednesday 180905

..

Nate

Complete as many rounds as possible in 20 minutes of:
2 muscle-ups
4 handstand push-ups
8 kettlebell swings

Men: 2-pood kettlebell
Women: 1.5-pood kettlebell

Scroll for scaling options.
Post rounds completed to comments.

Compare to 150523.


Related:
• From the vault: "Nate" Demo, WOD for 121002


Scaling
This triplet contains several high-rep gymnastics movements at what will be a high volume for experienced athletes who perform many rounds. Modify the movements while trying to preserve their range of motion. Reduce the weight of the kettlebell swing. Aim to complete each set of reps unbroken.

Intermediate Option
Complete as many rounds as possible in 20 minutes of:
2 assisted muscle-ups
4 assisted handstand push-ups
8 kettlebell swings

Men: 1.5-pood kettlebell
Women: 1-pood kettlebell

Beginner Option
Complete as many rounds as possible in 20 minutes of:
4 assisted pull-ups
4 assisted dips
4 assisted handstand push-ups
8 kettlebell swings

Men: 16-kg kettlebell
Women: 12-kg kettlebell

Suzanne van Doorn of CrossFit 040