WOD

A. 3 – 3 – 3 Weighted Pull-up
5 – 5 – 5 Weighted Push-Up
B. For max Reps, score each AMRAP
6:00 AMRAP
40 Push-ups
30 Pull-ups (A. C2b/B. Chin over/C. Band-strict)
20 Power Clean (M-135/115/95-W-95/75/65)
3:00 REST
6:00 AMRAP
Reverse Order above

4 Rounds For Max Reps
1:00 Max Row for Calories
1:00 Max Ring Dips
1:00 Max Ab Mat Situps
1:00 WB Squat Jumps (20/14-hold tight to chest for squat/jump)
1:00 REST

A. *Complete 2 Rounds in each, rest in time remaining
Dumbbell Snatch (HAP) & Hand Release Push-up
00:00-03:00: 8 DB Snatch (4/4 alt arms) + 8 HR Push-ups
03:00-06:00: 10 DB Snatch (5/5) + 10 HRPU
06:00-09:00: 12 DB Snatch (6/6) + 12 HRPU
09:00-12:00: 14 DBS + 14 HRPU
12:00-15:00: 16 DBS + 16 HRPU…..
*go as far as possible
B. 3-4:00 Foam Roller Cooldown

A. Strength: Work up to heavy 3 Rep Back Squat
B. 4 Rounds for time:
10 Slam Balls (30/20)
10 Back Squats (M:185/155/135/115-W:115/105/95/75)
20 Box Jumps (24/20″)
C. NFT – 50 Knee-ups on turf

4 Rounds: 2:00 of work/1:00 Rest
#1- 2:00 AMRAP: 5 Strict Pull-ups + 5 Burpees (jump 6″)
1:00 REST
#2- 2:00 AMRAP: 5 Bench Press (155/105) + 1 Wall Walk
1:00 REST

A. 00:00-10:00 to complete: (rest in time remaining)
50 Double Unders (3:1)
21 Deadlift (225/155)
50 Double Unders (3:1)
15 Deadlift
50 Double Unders (3:1)
9 Deadlift
50 Double Unders (3:1)
B. 10:00 – 20:00
10:00 AMRAP: 20 WallBall (20/14) & 300 Meter Row
C. 20:00 – 30:00
3 Rounds: 30 Lunge Steps (ea=1) & 2 Rope Climbs
* score A time & AMRAP

“Nate”

Complete as many rounds in twenty minutes as you can of:

2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

Enlarge image

Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

A. Strength: Press in Clean 4 – 4 – 4 – 4
B. 3 Rounds for time:
20 Thrusters (M:95/75/65-W:65/55/35)
30 Hollow Rocks
400 Meter Run (500 Row Sub if weather bad)
1:00 REST