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Nate

Metcon

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Workout

Saturday, December 11th 2021

A. General
2 sets
30sec Bike/Row/Ski/100m Run
5 btn press
10 Banded T pull aparts

B. Activation
Banded wall slides
7-10 reps slow and controlled

C. Specific
2 sets
3-7 reps of Ring Muscle up Progression or pull ups
5 x 1 1/2 press*
10 Alternating Cossack squats
*Press to forehead and pause, back down to shoulders, TNG into a full press overhead. This is one rep.

Metcon

A: 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

Score: Rounds + reps

Scaling options
Beginner
AMRAP 20
4 Ring rows + 4 Band Assisted Ring Dips*
6 Double DB Strict Press- Light
8 Russian KB swings @mod
*If needed, put 1 foot down too

Intermediate
AMRAP 20
2 Strict Chin Ups + 2 Ring Dips
2 HSPU
8 KB swings @24/16 KG

COMP
As written

Extra Accessory

Metcon (Weight)

3 sets
15 Neutral grip DB Bench Press @2 x mod-heavy
20 GHD Sit-ups/V-ups

Rest 2mins

Goal: Strength Endurance
In this section we are attacking the core with the GHD sit ups but we are also using the DB bench presses to increase pressing endurance since it supports the previous workout. Neutral grip means de-loading the shoulder and targeting the pectorals plus adding the stability factor by using free weights.

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

Whiteboard:

Saturday, December 11, 2021

Male Clients

Stephen
Ford

11:00 AM HERO WOD

11 + 2

Private

11:00 AM HERO WOD

7 + 0

Female Clients

Rosanna
Popa

11:00 AM HERO WOD

10 + 0

4jumping bmu, 4strict press 35#, 53#