7.9.14 “Nutts”

July 08, 2016

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 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. He is survived by his parents, Richard and Ethel Jane Nuttall.

TODAYS WOD

SATURDAY SWEATFEST
“Nutts”
10 HSPU
15 Deadlifts (250,175)
25 Box Jumps (30,24)
50 Pull-ups
100 Wallball shots (20,14)
200 Double Unders
400m Plate Run (45,25) – no plates with handles – EVER

L2 & L1 – scale to 50-75 Wallballs and 200 SIngle unders

35 Minute Cap!!!

 

EXTRA CREDIT
(below is only extra credit if you need work in these areas)

CORE
4×15 Side plank Crunch Each side

STRENGTH
Superset with little to no rest in between sets
4×12 Bicep Curls (cable, barbell or DB)
4×12 Tricep Extensions (cable, barbell or DB)

ENDURANCE
Choose ONE of the following sports: (only perform this once a week)
4-6 Rounds
Swim (Th/F/Sa): Repeat 6 Minutes on, 3 minutes off until form/pace deteriorates
Bike (Th/F/Sa): Repeat 6 Minutes on, 3 minutes off until form/pace deteriorates
Run (Th/F/Sa): Repeat 6 Minutes on, 3 minutes off until form/pace deteriorates
Row (Th/F/Sa): Repeat 6 Minutes on, 3 minutes off until form/pace deteriorates

 

 

 PERFORMANCE & SPORT

A.”Nutts”
10 HSPU
15 Deadlifts (250,175)
25 Box Jumps (30,24)
50 Pull-ups
100 Wallball shots (20,14)
200 Double Unders
400m Plate Run (45,25)-no plates with handles

B. Goat WOD
Practice 1 gymnastics Movements
EMOM 10-15 Minutes
Perform 3-5 reps

C. Beach Body
Superset with little to no rest in between
4×12 Bicep Curls (cable, barbell or DB)
4×12 Tricep Extensions (cable, barbell or DB)

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