Arwid G.
Jamie M.
Steph B.
Ryan H.
Akbar K.
Corey L.
Rich T.
Paul H.
Warm-Up:
CF Warm-Up, 1 round 15 reps
Skill/Strength/Power Development:
WOD Movement Review
WOD:
"Nate"
As many rounds as possible in 20 minutes:
2 Muscle-Ups
4 Handstand Push-Ups
8 Kettlebell Swings, 2 pood (24Kg)
Post number of rounds completed to comments.
CF Endurance WOD:
Rest Day
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th, 2008 during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.
Wednesday, July 8, 2009
"Nate"
Posted by Randy Tarasevich at 9:39 PM
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2 comments:
"Nate"
AMRAP in 20 minutes:
2 Muscle-ups (8 Jumping Muscle-ups)
4 HSPU (Assisted)
8 75# Kettlebell Swings (Scaled to 50#)
8 rounds
Nice! This one was a smoker. It's awesome that you're staying on it Kourt. Keep up the great work.
07/08/09
CF Endurance WOD:
"200/400/600 x 3 - 20 pound weighted vest"
Run 200m
Rest as long it took to complete 200m interval.
Run 400m
Rest as long as it took to complete 400m interval.
Run 600m
Rest as long as it took to complete 600m interval
Repeat twice more for a total of 3 rounds.
My 200m splits were about 50s, my 400m splits were about 1m50s, and my 600m splits were about 2m53s.
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