WOD
“Nate”
20 min AMRAP
2 Muscle Ups (Scale 6 pull ups)
4 Handstand Push-ups
8 Kettlebell Swings 70#/55#
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday, February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.
WOD
"Tony"
4 Rounds For Time:
5 Muscle Ups
9 Power Cleans 135#/95#
30 Air Squats
Cash Out 87 Double Unders
WOD
"Music City"
Teams of 2 For Time:
150/120 Calorie Assault Bike
10x100ft Farmer Carry (70s/50s) (5 each 1:1)
100/75 Calorie Assault Bike
50 Power Snatches 135#/95#
50/40 Calorie Assault Bike
30 Muscle Ups (sub 50 Burpee Pull Ups)
- Split reps as needed -
WOD
CrossFit Open WOD 14.4
14:00 Amrap
60 Calorie Row
50 Toes-to-bars
40 Wall Balls 20#/14# 10’/9'
30 Power Cleans 135#/95#
20 Muscle Ups
Skills and Drills
Week 2: Handstand Hold
Advance:
5 Sets
1-minute Handstand Hold (wall)
1-minute Rest
Intermediate:
5 Sets
:45-second Handstand Hold (wall/ feet on Box)
1:15-minute Rest
Beginner:
5 Sets
:30-second Handstand Hold (feet on Box/Knees on Box)
1:30-minute Rest
* Use standing Overhead Banded hold as a substitute for athletes who struggle with stability.
