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.
- 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”
12 rds + 4 HSPU (bbmu, box hspu, 53# kb). MU progressions were pretty sloppy by the end, even with the band.
9 rds (bbmu transition practice + 2 pull ups, 2-mat hspu, 35#kb).
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#
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.
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.
7 rnds Rx in 10:00 then stopped due to hand tearing
then 5 rnds untimed of 15 pushups, 15 situps
6 rounds rx in 8:00 (shoulder)
10 + 6 RR (6 RBRD/6 RR, 2 abmat)
11 rds + 1 HSPU (JMU with bottom of ring at eye level, 1 abmat HSPU)
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.
All the best to you, Lydia and Jason! and baby, too!
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!
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#
half-nate (10 min) – 6 rounds exactly
14+ 2 mu’s…not feeling it today