Fitness & performance:
“Nate”
AMRAP 20:
2 muscle ups (scale = either 4 muscle up transitions or 4 pull-ups & 4 ring dips)
4 handstand pushups
8 kettlebell swings, 32/24
*Compare to 10/8/2014
Ab finisher
The significance of the hero workout “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.
Fitness:
Power snatch to snatch, 10×1.1 (A)
Performance:
Power snatch to snatch, find heavy single of complex
Fitness:
4 rounds for time:
10 overhead squats, 95/65
10 box jumps, 24/20
Run 200m
Performance:
4 rounds for time:
10 overhead squats, 135/95
10 box jumps, 32/26
Run 200m
Yoga with Nina at 10am!
WOD schedule for Sunday – 11:15am,5:30pm. Please RESERVE classes (they fill up on Sunday)!
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Fitness & performance:
Ring rows, 4 sets of max reps
Fitness:
For time:
Row 1000m
30 thrusters, 115/80
150 double unders
Performance:
For time:
Row 1000m
30 thrusters, 155/105
150 double unders
Fitness & performance:
Clean & jerk, find 1RM
Then EMOTM 12: 2 power cleans to 1 jerk (75% of 1RM)
Choice one of the below:
1) 50 behind the neck barbell sit-ups*
2) 50 GHD sit-ups
*Recommend training bars for all to start. Will need partner to hold feet.
Fitness:
Overhead Squat, 5×3 (A)
Performance:
Overhead Squat, Work to heavy triple
Fitness:
4 rounds for time:
10 box jumps, 24/20
10 deadlifts, 225/155
Performance:
4 rounds for time:
10 box jumps, 32/24
10 deadlifts, 275/185
Fitness:
Bench press, 5×5 (A)
Performance:
Bench press, 2×5 (A); 2×3 (A); 2×1 (A)
Fitness & performance:
4 rounds for time:
Run 400m
20 air squats
10 ground to overhead, 115/80 (Fx: 95/65)
Fitness & performance:
Buy in: 200 double unders
Then, 4 rounds for time
5 muscle ups (Fx: 2 pull ups and 2 rings per each muscle up)
10 handstand pushups
15 overhead lunges, 45/25
20 burpees
Finisher:
Turkish get-up practice
Fitness:
Front squat, 6×3 (A)
Performance:
Front squat, find a heavy triple
Fitness & performance:
Metcon:
In teams of two, AMRAP 10:
Hang squat snatches 95/65
Run 200m
*Workout is a partner AMRAP for snatches. One partner will complete 200m run and the other partner will do as many snatches as possible in that time frame. Score is total snatches.