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| Chief Petty Officer, Nate Hardy, U.S. Navy R.I.P |
"NATE"
- 2x Muscle-ups
- 4x Handstand Push-ups
- 8x 2-Pood Kettlebell swings
Chief Petty Officer Nate Hardy was killed Sunday February 4th, 2008, during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.
**Wolfpack - This W.O.D. is near and dear to my heart. I picked this W.O.D. for a number of reasons, most of which are to honor a hero. This also fits into our programming cycle. If you recall on Wednesday we performed "FRAN" which is Gymnastic/Pull-Up and Olympic Weightlifting/Thruster. On Thursday we hit some General Physical Preparedness (GPP) during a long warm-up, followed by a short strength/met-con/KB Challenge and Powerlifting/Heavy Back Squats. "NATE" fits day 3 perfectly as it is gymnastic in nature with heavy KB bursts to finish each round. Done properly, along with the fact that this is a 20 minute AMRAP, this W.O.D. becomes a Met-Con for most athletes at the halfway point or 10 minutes. All I can tell you is to breath.....ALOT!!!!
As with all of the hero W.O.D. attempts, it is important that you think about the sacrifice that our men and women in the armed services, police and fire, make everyday to keep this country and it's people free and out of harms way. I also ask that you seriously think about challenging yourself on this W.O.D. with respect to the movements themselves. Below are 4 versions of scaling for performing "NATE"
1- Dips x2, Pull-Ups x2, Games Push-Ups x4, 1 pood KB Swing x8
2-Dips x2, Pull-Ups x2, Handstand Hold x12 count, 1.5 pood KB Swing x8
3-Muscle Ups x2, Handstand Push-Ups x4, 2 pood KB Swing x8
4-Muscle Ups x2, Ring Handstand Push-Ups x4, 2.5 pood KB Swing x8
Friday's comin'!
Stay strong!
-Johnny
16+3 w/2.5pood KB - Next time I will have extra rig for rings to do Ring HSPU and call it "Heavy Nate". The other spin could be to try it with 10# Vest. Enjoy the weekend Wolfpack!
ReplyDelete15+2: 2 pood kb, handstand holds, pu & dips.
ReplyDelete14 +2 w/7 rounds at 1.5 pood, 7 at 2. pull-ups, ring dips, hspus. didn't realize i had the 1.5 pood until halfway through (dumbass). ring hspus sound like a good time, maybe i'll try some of those while on vacation. y'all can come visit me in the hospital post wod. happy birthday, jd!
ReplyDelete16+2&handstand @ 1.5 pood kb, handstand holds, pu & dips.
ReplyDelete