NEWS
- TUESDAY 12/17 – There will be NO 6:30PM Class due to a Coaches appreciation event.
WOD
“Nate”
AMRAP 20:
2 Muscle Ups
4 Handstand Push Ups
8 Kettlebell Swings (70/53)
WOD Guidance & Goal: Challenge yourself on the technical gymnastics movements today. And go heavy on the kettlebell swings. If you’re working on muscle ups or handstand push ups, target 8-10 rounds. If you’re proficient at all of these movements target 15-20 rounds.
Post Rounds to Comments. Compare scores HERE.
About Nate:
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.
ENDURANCE
4 rounds
600m moderate, 400m easy, 200m sprint
Rest 3 min
BARBELL CLUB
Courtesy of Burgener Strength
1) Power clean
10 rounds – on the min
1x power clean (work up to a max for the day)
2) 10 rounds – on the :30 seconds
3x power clean (70% or a weight that is hard, but doable)
3) Deadlift: 55%x 5, 65%x 5, 75%x5.
6+6
BBMUA (got 2 of them!)/HSPU (half we’re more like attempts)/53#
Great Kate!😀
Awesome Kate!!
10+6, bl b PUs, BHSPUs 7 r toes/3 kn, 44#
7+2.
2 Sctba, 2 ring dip, 35# dB press
12 rounds, gr&bl b PUs,20# DB press, 35# KB
9+12 2 strict C2B ish pull ups blue band and dips with foot, 1 ab mat and.1 plate
10 rounds even
Red band strict pullups, unbanded ring dips, 53# russian
9+2 last time, same scales
17
purple band pull up
bench dips
bench push-ups
53#
13 + 5 (thin band PUs/foot push RDs), 30# DBs standing SP, 53# eye-height 🐄🔔s
9.28.2018 10 + 5. Jumping CtBAs, BHSPUs, 44# KBSs
May 2017: 10 + 2 (PUs/RDs). 2x(SPUs(half/half no band/PB), RBRDs). BHSPUs. 44#KBSs.
RIP Nate.
12 + 5 ring transitions/35#. BBC 1. Works up to 150PC then back down to 135 to work technique. #2 Every :30 3xPC @ 125. Spicy AF
7+5 SPU/dips (a few dips w/ toe assist), box HSPU from toes, Russian swings
10+ 18
4 rr/ 6 dbsp 25#/ 8 kbs35#/ 10cal bike
10+1 red band pu/ring dips with toe/1ab10#
9 + 8 Rx
11+1 bspu/ 25# seated db press/ 44#
10+6 SPUs/ring dips with toe/1abmat+5#
44# Russian swings
12 (BMU)
12+1 rx
14+2 BMU
13+4 1 mu/rd
13 sc2b, dips
10Rx
13 rounds/ 2 thin blk & red b-PU’s/ 2 thin blk b-RD’s / 2ab/ 44#
12+2 strict c2b with band
12+2 transitions, box hspu, 53#
10 + 10 Rx
10 rounds- BBmU (last 3 rounds only got 1 bmu), 26#