Nate

This Hero WOD is in honor of Chief Petty Officer Nate Hardy who was killed February 4th 2008 during combat operations in Iraq.

Nate

AMRAP in 20 Minutes of:

2 Muscle-ups

4 Handstand Push-ups

8 Kettle Bell Swings (2 pood/1.5 pood)

Karen

Karen

150 Wall Ball Shots for Time

then...........

100 Double Unders for Time

More Core

TABATA Squats: Bottom to Bottom

21-15-9

Back Squats (95/65)

Up and Overs

Back to Gymnsastics

AMRAP in 20 Minutes of:

2 Frog Hop Passes

5 Skin the Cats on Rings

15 Calf Raises on Balance Beam

1 Pass Plank Weight Pull

1 Dive Roll on Vault

3 Pull-up Pull-overs

Fast Friday

3 Rounds for Time:

40 Push Press (55/45)

30 Squats

20 Ring Dips

10 Double Unders

Heaving Press Partner Challenge

Buy in: With a partner complete 50 Burpees with one person working at a time

Perform 5 rounds of 5 rep of the following exercise:

Clean, Press, Back Squat, Heaving Press (95/65)

One partner must hold plank position against wall while the other partner is lifting

Cash out: With a partner complete 50 Burpees with one person working at a time

TABATA Tuesday

 TABATA (20 seconds of work, 10 seconds of rest, 4 minutes):

Handstand Holds

Push Press (45/55)

KB Swings (53/30)

Box Jumps

Tuck-ups

6 month goal accomplished in 60 seconds

Just moments after Heather McClary told the class that her 6 month goal was to do a muscle-up, she walked up to the rings and nailed it on her first try of the day. Way to Go!

Angie

Angie

100 Pull-ups

100 Push-ups

100 Sit-ups

100 Squats

Plate WOD

Grab a bumper plate (45/25 lbs.)

AMRAP in 2o minutes of:

15 Walking Lunges

15 OH Squats

15 Sit-ups

15 Squat Press

15 Bench Press

If you set down the plate at any time you must row 200m

Pistols n' Pull-ups

For time:

25 Double-unders

25 Candle Stick to Jump

then...

10-9-8-7-6-5-4-3-2-1 reps of:

Pull-ups

Pistols (one legged squats)

finish with...

25 Double-unders

25 Candle Stick to Jump

Weakness Day

With a continuously running clock do 1 rep the first minute, 2 reps the second minute, 3 reps the third minute, 4 reps the fourth minute............and continue until 20 reps on the twentieth minute.

Choose your weakest gymnastic movement for this exercise.

Rest time during the first 5 minutes will be spent doing single unders. 

Body Weight Deadlifts

Four rounds for time of:

10 Deadlifts (Bodyweight)

25 Box Jumps

Spring Skiing

4 Rounds of:

10 Deadlifts (Body Weight)

25 Box Jumps

Unlucky 7's

7 Rounds of:

7 Squat Cleans (65/95)

7 Pull-ups 

7 Burpees

Partner WOD

Find a Partner

Buy in: 50 Single-Unders

As a team of 2 complete the following:

100 Seconds of Handstand Holds (each)

100 Russian KB Swings w/ partner throw backs

100 Leg Throw Downs

100 Med Ball Passes 

50 Hamstring Push-ups

Cash out: 25 Tuck Jumps on vault mat

Work Every Minute

Every Minute on the Minute for 20 Minutes:

5 Deadlifts (95/135)

5 Toes to Bar

5 Ab Mat Sit-ups

Fran

Fran

21-15-9

Thrusters (65/95)

Pull-ups