Crossfit Charlotte-Blog

Sep
14
HAM Plan WOD
By Darell Echivarre

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Today's HAM Plan features double unders, kettlebell swings and HS push-ups. This is a classic triplet demoing three modalities of CrossFit. Mono structure (DU's), weight lifting (KB's) and gymnastics (HSPU). These movements do not interfere with each other, so the work should be steady and fast. AMRAP stands for as many rounds and reps as possible. We offer a RX+, RX and modified versions of the WOD. For information on the HAM Plan contact Coach Andy.

12 Minute AMRAP of:

RX+
15min. AMRAP:
20 Double Unders
10 Kettlebell Swing (70/53#)
5 Handstand Push-Ups
RX
15min. AMRAP:
20 Double Unders
10 Kettlebell Swing (53/35#)
5 HS Push-Ups with 2" riser
Modified
15min. AMRAP:
20 Double Unders
10 Kettlebell Swing (35/25#)
5 Modified HS push-up


hours

Monday

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7:00AM - 8:00AM

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5:30AM - 6:30AM

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9:00AM - 8:00PM

Tuesday

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9:00AM - 8:00PM

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5:30AM - 6:30AM

Wednesday

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9:00AM - 8:00PM

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5:30AM - 6:30AM

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7:00AM - 8:00AM

Thursday

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9:00AM - 7:30PM

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5:30AM - 6:30AM

Friday

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9:00AM - 7:00PM

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5:30AM - 6:30AM

Saturday

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7:00AM - 12:00PM

Sunday

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9:00AM - 12:00PM


 

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