Warm up:
1 round of:
300m Row
Butt kicks
High knees
Samson stretch
Walking toe touches
10 Burpees
5 Hang cleans (bar)
10 Thrusters (bar)

Strength:
Snatch work to a heavy
3 sets of Snatch balance + overhead squats @ 70-75%

WOD:
nate “Nate”

As many rounds as possible in 20 minutes of:
2 Muscle-ups
4 Handstand push-ups
8 Kettlebell swings (53 lb./35 lb., Open athletes use 70 lb./53 lb.)

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.

Compare to September 7, 2015. Post loads and completed rounds to comments.

_________

LEANFIT:

3 minutes max rep Burpees
Rest 1 minute
3 minutes max Sit-ups
Rest 1 minute
3 minutes max rep Kettlebell swings
Rest 1 minute
3 minute max rep Squats
Rest 1 minute
3 minutes max rep cal Row
Rest 1 minute
3 minutes max rep Push-ups

Post reps to comments.

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DE:

3 minutes max rep Burpees
Rest 1 minute
3 minutes max Sit-ups
Rest 1 minute
3 minutes max rep Kettlebell swings
Rest 1 minute
3 minute max rep Squats
Rest 1 minute
3 minutes max rep cal Row
Rest 1 minute
3 minutes max rep Push-ups
Rest 1 minute
6x400m Run, 1 minute rest between runs

Post reps and splits to comments.

Media:
Monday WOD, February 22, 2016

2 thoughts on “Monday WOD, February 22, 2016

  • February 22, 2016 at 9:50 am
    Permalink

    12 Rounds + 1 rep. I think that is a PR. Have not done that in a while.

  • February 23, 2016 at 9:53 am
    Permalink

    Strength: 165# matched PR – Snatch Balance at 115#

    WOD: 16 rounds + 2 reps RX (70# KB)

Comments are closed.