Warm-up: Coach’s Choice
Strength/Skill: Rings and HSPU work
WOD: Nate (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
4 Handstand Push-ups
8 Kettlebell Swings, 70#/53#
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
Focus/Stimulus: This is a benchmark workout. If you can do the movments, focus on moving steadily throughout the 20 minutes. If you need to scale movements, find progressions that challenge you, but do not leave you frustrated.
Cool Down: Tabata Plank Holds
Minute 1: 1 Deadlift
Minute 2: 2 Deadlifts
. . . Minute 20: 20 Deadlifts
*Use 60% of your 1 RM from today.
*Complete 6 burpees each minute once you “die.”
10 Banded Good Mornings
100 Meter Run
1-10 Wall Balls (20/14)
*Run 100 meters after each round of wall balls.