Intermediate & Advanced WODs: Saturday 120630

Intermediate & advanced WODs at HR:00 and HR:45
A: Front Squat 3×5

B: Back Squat 1×20

C: 21-15-9 reps for time:
Kettlebell Swings (24kg/16kg)
Chest-to-bar Pullups

* * * * *
High Noon Hero WOD (noon & 1pm at 26th St., be sure to pre-register!)

20min AMRAP

2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell swings (32kg/24kg)

In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

This WOD only has 2 muscle ups (at a time) so come prepared to do some serious muscle-up work. We will work on progressions to address the movement. See you out there!

Thanks to Coach Deverell for taking this pic while on vacation in Malaysia. He thought it might inspire everyone as to the importance of squatting! 😉

Here’s what’s on tap for Sunday’s intermediate/advanced WOD classes at HR:00
A: Press 3×5
Press 12-9-6

B: 15-12-9 reps for time:
225#/155-185# Deadlift


  • Steve Slo

    Last Night’s WOD:

    Max-height Box Jump:
    34 Inches. (Yeah… sigh… )

    400m Sprint
    21 Left-Arm-Kb Snatches (20kg)
    12 Ring Rows (approx. 170 degrees?)
    3 Rounds

    …probably a bit too soon for the ring rows.

  • Jana B.

    Can we do the Hero WOD if we don’t have muscle ups?

  • BenS

    A: 175-175-185
    B: 1×20: 155
    C: 10:50 rx’d

  • Katharine

    A: 5lb3-63lb-63lb
    B: 1×15, 53lb. I probably could have gone heavier and/or done the full 20, but I’m not yet as confident as I’d like to be in my ability to differentiate between “good” and “bad” lower back pain, so I played it safe.
    C: 12:32, 8kg KB (too light, but 12kg still too heavy), black+red band kipping pull ups

    • Katharine

      *A: 53lb-63lb-63lb

  • MadeleineT

    To avoid sharing what I’ve got with everyone else, I skipped out on the WOD and went running by the Hudson instead. Sometimes, life is tough.

  • Sara

    Nate: 9 rounds + 2 muscle-ups rx’d

  • Steve Slo

    3×5 Front Squats at 185#
    Lighter than usual. Getting used to the crossed-arm front rack position.

    Reis was correct. Back squats are a no-go for a bad wrist. Disappointing.

    5 – 30″ Box Jumps
    10 – 2 pood Kb Snatches (Left Arm)
    15 – GHD Situps
    3 Rounds