15min Build Up: *start with bar on floor *
Back Squat to a Shoulder to Overhead (back rack)
i.e. back squat then Back Rack Jerk; Back Squat Thruster; Back Squat to Back Rack Split Jerk.
* have to clean it up 1st*
“BRUCK”
4 Rounds For Time:
400m Run
24 Back Squats 185/125 MRX 135/95
24 Jerk/Shoulder to 0verhead 135/95 MRX 95/65
**Bar is on floor, athlete only gets one bar and responsible for load changes**
U.S. Coast Guard Petty Officer Third Class Nathan B. Bruckenthal, 24, of Smithtown, NY, assigned to Tactical Law Enforcement Team South, Law Enforcement Detachment 403, based at Coast Guard Air Station Miami Fl, was killed on April 24, 2004, at the Khawr Al Amaya Oil Terminal off the coast of Iraq when a boat that he and his team intercepted near the terminal exploded. He is survived by his wife Pattie, daughter Harper, born after his death, father Eric, mother Laurie Bullock, and sister Noabeth.
Great picture! A wonderful man with an awesome family!!
You guys are a great addition to CFHSV!
Tom wearin’ that bike out as usual! Tom has been very consistent along with the rest of his family since joining. What a great addition Tom, Chris, Mindy, and Logan have been to CFHSV. It’s not often an entire family joins all at once and it’s been awesome to see their shared progress. Thanks for calling CFHSV home
Hey I know that man! Tom is a total animal and has been determined and driven since day one. He and Chris have been models of consistency and commitment, and the gains they’ve made have been inspiring to say the least. I have absolutely loved watching Tom and Chris get fitter and stronger by the day! Keep killing it, Tom!! ?
That’s my old man! 78 years young and kickin butt! He sure does work hard on the bike and in everything he does! Love you! Keep it up dad!
I got to work with Tom and Chris for several years before they retired; Mindy and Logan were young teenagers back then. A pleasure to see the whole family step in the doors at CFHSV and bring the heat. Mad respect for the parents, I can only hope to not die on that assault bike as a ‘young’ retiree!
A. 205
B. 3+10 RX
This week’s programming certainly exceeded my expectations, even after N8’s warning Monday morning.
Yesterday’s wod “Hall”
275 PC
17:37 rx (1:57,1:56,1:55,1:56,1:53)
Tom going all out as usual. This guy can’t be stopped when he walks in the gym. He has made tremendous strides in a short time. Keep it up stud!
Yesterday’s WOD:
A. 255 Power Clean
B. 16:24 Rx (1:39/1:39/1:40/1:43/1:43)
Yesterday’s WOD:
A. 205 power clean (PR)
B. 16:35 rx
Told you, PR ⭐️
A: Training
B: 3+25 Scaled (Row, BS-155, S2O-135)
Yesterday’s WOD
A. 250 power clean
B. 16:31 rx