Wednesday 5.22.19

This WOD is dedicated to  SGT Nathaniel Martin who unfortunately took his own life after dedicating so much time to saving others’ lives.

So, his buddies that served with Nate did exactly what we do in the CF community and the military community. They wrote him a WOD and then they posted it on the CF Masters Facebook Page.

They asked that if anyone does this WOD to post their scores.  Let’s show these guys some 508 love and post scores, take pics and send good thoughts.

The guys who posted this is Brett Paul.  https://www.facebook.com/groups/CFMasters/

You can find his post on May 18th.

COMP

STRENGTH:

Front Squats or OHS

Wendler Week 3

5 Reps @ 75% of Base

3 Reps @ 85% of Base

Max Effort Reps @ 95% of Base

Minimum Requirement = 1

 

WOD:

Ranger Nurse Martin

30 minute AMRAP

2..4..6..8…

Wall Balls (30/20)

Pull Ups

Barfacing Burpees

Power Cleans (155/105)

200m Run after each round

SPORT

STRENGTH:

Front Squats or OHS

Wendler Week 3

5 Reps @ 75% of Base

3 Reps @ 85% of Base

Max Effort Reps @ 95% of Base

Minimum Requirement = 1

 

WOD:

Ranger Nurse Martin

30 minute AMRAP

2..4..6..8…

Wall Balls (Heavy for You)

Pull Ups

Barfacing Burpees

Power Cleans

200m Run or 250m Row after each round

Same weight as used on Monday or 60 – 65% of 1RM

FITNESS

STRENGTH:

Front Squats or OHS

5 Sets of 3 Reps

 

WOD:

Ranger Nurse Martin

30 minute AMRAP

2..4..6..8…

Wall Balls (Heavy for You)

Jumping Pull Ups or Ring Rows

Burpees

Power Cleans

200m Run or 250m Row after each round

Same weight as used on Monday or 60 – 65% of 1RM

Categories: WOD

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