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Press - Seated

Nate

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Workout

Thur 10-25-18

1: General Warm Up 4

Row 500m then 2 rounds of:
30 sec. goblet squat hold (with KB)
10 Squats
20 leg swings each leg
30 sec. lunge stretch each leg
20 Torso twists (with KB)
12 Yoga push ups (hold head through the arms to finish)

2: Press - Seated (EMOM 12:00, 2 reps per minute AHAP)

From a seated position, press from shoulders to overhead (either from front rack or behind the neck)

3: Nate (AMRAP - Rounds and Reps)

AMRAP in 20 minutes
2 Muscle-Ups
4 Handstand Push-Ups
8 Kettlebell Swings (2/1.5 pood)

In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.

To learn more about Nate click here

scale as needed

Want to see some of these movements in action? Check out our .

Whiteboard:

Thursday, October 25, 2018

Clients:

Male Clients

1

Mike
McIntosh

6:30 PM WOD

12 x 2 @ 145 lbs

2

Casey
Craig

3:30 PM WOD

12 x 2 @ 137 lbs

3

Bjoern
Bollmann

3:30 PM WOD

12 x 2 @ 127 lbs

2@137

4

Chris
Dunlap

12:00 PM WOD

12 x 2 @ 125 lbs

5

Henry
Medina

4:30 PM WOD

12 x 2 @ 115 lbs

6

Ryan
Wuest

12:00 PM WOD

12 x 2 @ 105 lbs

7

Michael
McCarthy

12:00 PM WOD

12 x 2 @ 95 lbs

8

Dex
Andersen

6:30 PM WOD

12 x 2 @ 75 lbs

9

Private

3:30 PM WOD

10 x 2 @ 115 lbs

9

Ben
Morehouse

3:30 Open Gym

8 x 2 @ 115 lbs

9

Joseph
McClish

6:30 PM WOD

1 x 2 @ 125 lbs

6 @125, 6 @75

Female Clients

1

Ali
Gehring

3:30 PM WOD

12 x 2 @ 75 lbs

1

Amica
Cooke

3:30 PM WOD

12 x 2 @ 75 lbs

2

Ali
Virtue (Pa ...

6:30 PM WOD

12 x 2 @ 70 lbs

2

Jenni
Bollmann

3:30 PM WOD

12 x 2 @ 70 lbs

3

Lynette
Hawkins

12:00 PM WOD

12 x 2 @ 65 lbs

3

Melissa
Hedstrom

12:00 PM WOD

12 x 2 @ 65 lbs

4

Kay
Metzger

9:30 AM WOD

12 x 2 @ 55 lbs

4

Sarah
Taylor-Green

4:30 PM WOD

12 x 2 @ 55 lbs

5

Hayli
Librande

9:30 AM WOD

12 x 2 @ 50 lbs

6

Tori
Shine

3:30 PM WOD

12 x 2 @ 45 lbs

7

Teddi
Tate

4:30 PM WOD

12 x 2 @ 35 lbs