Warm up:
2 rounds:
5 Hang cleans (bar only)
5 Front squats
5 Presses
200m Row
100m Run

Strength:
2 Power cleans every minute on the minute for 7 minutes (post loads)

WOD:

“Nate”

As many rounds as possible in 20 minutes of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings (2 pood/1.5 pood)

Compare to May, 13, 2011. Post time to comments.

In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4, 2008, during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker. First posted February 12, 2008.

______________________

Gymnastics: how hard can it be?, Wall Street Journal

The pleasures of slow living, Mark’s Daily Apple

Post thoughts to comments.

Media:
Tuesday WOD, August 7, 2012

6 thoughts on “Tuesday WOD, August 7, 2012

  • August 7, 2012 at 6:28 am
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    Love this workout – its been a long time!

    Power cleans: 205/215/215/215/225/225/225

    WOD: 11 rounds + 2 MU rx’ed

  • August 7, 2012 at 1:08 pm
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    Stayed at 200 on the Cleans
    PR’d on Nate with 12 rds + 1 MU

  • August 7, 2012 at 4:28 pm
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    Be sure to post your Rounds completed and any subs you used so you can compare how much you’ve improved next time we do Nate.

  • August 7, 2012 at 5:05 pm
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    PC – 105#
    Nate – 9 rounds + 4 CTB pull-ups + 4 ring dips with skinny red band + 4 HSPU + 3 kettle bell swings @ 50 #

  • August 7, 2012 at 5:12 pm
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    5 rds with muscle ups and 5 with subs 1.5 pood

    Shocked the shoulders! Fun WOD

  • August 7, 2012 at 5:47 pm
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    Did Oly lifting from Mike’s Gym, then did the 7 minutes of cleans with 4:15 class – I did 2 sets at 125, two at 135, two at 145 and one at 150.

    Cleans felt good, so I kept going and thought I had a chance to get one body weight clean, which would have been a PR. Unfortunately, I can’t add and only had 155 on the bar, haha…

    Finished with Mike’s Gym metcon – 3 rounds of Nancy. Fun day!

Comments are closed.