CrossFit Wednesday 090826

"Nate"

Look out ladies and gents today's WOD is a hero workout which means you're basically going to get your butt kicked. Make sure you scale appropriately. Here is a video of the actual work out.

Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups (if you cannot do muscle ups or if you don't have access to rings you have a choice of 5 pull ups, 5 dips or 3 pull ups, 3 dips as a substitution for each muscle up below)
4 Handstand Push-ups
8 2-Pood Kettlebell swings (you can substitute dumbbell swings if you do not have access to kettlebells)

Post rounds completed to comments.

Compare to 090708.

Big Dawgs:
as Rx’d
Women 1.5 pood
If you do not rings to do muscle ups use a 5/1 sub of pull ups and dips

The Porch:
Complete as many rounds in 20 minutes as you can of:

2 Elevated Seated Muscle-ups (w/ feet on a box)
4 Barrier Handstand Push-up progressions
8 2-Pood Kettlebell swings
Women 1.5 pood
If you do not rings to do seated muscle ups use a 4/1 sub of pull ups and dips

Pack:
Complete as many rounds in 15 minutes as you can of:

2 Seated Muscle-ups
4 Handstand Push-ups bridged on feet
8 1.5-Pood Kettlebell swings
Women 1.0 pood
If you do not rings to do seated muscle ups use a 3/1 sub of pull ups and dips

Puppies:
Complete as many rounds in 12 minutes as you can of:

2 Squat Muscle-ups
4 Push ups
8 12kg Kettlebell swings
Women 8kg

Here are some different handstand push-up variations or substitutions if you cannot do handstand push-ups. At 4:15 she does some barrier handstand push-ups

Here are some video tutorials on dumbbell swings