Warm up / Preparation:
- run or skip until your HR is 100+
- active hips: high-step grapevine in 2 directions, leg swings x 10 each direction, squat hop x 5
- active shoulders: band-resisted OH extensions, partner shoulder stretch, 5 x body bar push jerk
- 5 TGU with no resistance – 5 tuck jumps – 5 offset push ups
- Stretch, bands, rollers as necessary
Strength Component: Bench press
- Warm up set of 10 reps. Hold at the bottom for a 2-count
- 3 x 8 @ ~60% 3RM (add a bit for your last set)
- After each set: 4 x single-arm DB row each arm + 4 offset push ups
WOD: “Nutts” with a partner
Today’s WOD named for Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group. He was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009.
Work together to complete this demanding WOD.
- 10 Handstand push-ups (scale to decline)
- 15 deadlifts (165 / 225 maxes)
- 25 Box jumps
- 50 Pull-ups (scale to bands, no jumping)
- 100 Wallball shots
- 200 Double-unders
- Run 400 meters with a 45lb plate (or push Corrine in a wheelbarrow)
Reflection:
- The workout today was very difficult however with Hunters help on the handstand push ups we powered through. The deadlifts went by pretty fast as well as the box jumps however the pull ups were tough especially after the handstand push ups. The wall balls were especially awful just because I hate wall balls. Overall the workout was pretty good.