Friday Workout: Hero WOD Nate

WOD

AMRAP in 20 min:

  • Muscle-up x 2
  • HS Push-up x 4
  • KB Swing x 8 (32/24 kg)

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 son Parker.

Notes

  • Compare to 3/13/11.
  • Scale muscle-ups to bands or transitions and HS push-ups to boxes with parallettes.

17 thoughts on “Friday Workout: Hero WOD Nate

  1. 12 rds + 4 HSPU (bbmu, box hspu, 53# kb). MU progressions were pretty sloppy by the end, even with the band.

  2. 9 rds (bbmu transition practice + 2 pull ups, 2-mat hspu, 35#kb).

  3. 10 rds focusing on strict form+ 4 dips.
    MU: red pu/light purple ringdip
    HSPU: sub 12 sec hand stand hold
    KB: sub goblet squat @ 35#

  4. 17+2 MU. MU were slightly to moderately jumping, 53 lb KB, HSPU were Rx the first seven rounds. After that I had one ab mat.

  5. 8+2 MU. MUs with BB felt great.Did dips in all but one round. HSPU were solid with 3 ABMATS-I’m ready to go to two. KB at 45# were the heaviest I’ve ever done. So,all thing considered, I’m really stoked.
    Thanks Nate Hardy for your service and sacrifice. May you Rest in Peace.

  6. 7 rnds Rx in 10:00 then stopped due to hand tearing
    then 5 rnds untimed of 15 pushups, 15 situps

  7. 6 rounds rx in 8:00 (shoulder)

  8. 10 + 6 RR (6 RBRD/6 RR, 2 abmat)

  9. 11 rds + 1 HSPU (JMU with bottom of ring at eye level, 1 abmat HSPU)

  10. 7 rounds + 6 rr (6 red band ring dips, 6 ring rows, 18″ box hspu, 25# one arm swings)

    had some equipment issues when I discovered my optimistic plan of using the tall box for HSPU was a pipe dream, plus sling shotted myself in the chest with the red band! good way to go out. bye gym, i will miss you all.

    1. All the best to you, Lydia and Jason! and baby, too!

  11. Saturday Olympic Lifting: Clean up to 94 kg (PR), Jerk up to 90 kg, Snatch up to 70 kg

    This Monday I will be leaving town for a few months to play music, teach drums, and travel. I’ll be back for a week here and there, and then I’m back for good in mid-August. If you’re interested, I’m playing drumset for The Anatomy of Frank (http://www.theanatomyoffrank.com/) and teaching percussion with Spirit of Atlanta (http://www.spiritdrumcorps.org/).

    I’ve had such a rewarding experience getting to work with all of you over the past several months, and I can’t wait to see everyone’s progress once I get back! Have a great summer. Thanks!

    -Chris

  12. 11 rds + 3 ring rows (6 ring rows, 6 red band ring dips, 1abmat + 5kg plate, 45#)

    Saturday oly lifting: did some snatch pulls up to 109#, Clean/Jerk complex work up to 109#

  13. half-nate (10 min) – 6 rounds exactly

  14. 14+ 2 mu’s…not feeling it today

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