7
Jul
Friday, July 8th
WOD
“Nancy“
Five rounds for time of:
400 meter run
15 overhead squat, 95/65
Post time to comments.
Compare to 10/22/2015. Post time to Comments.
Cash-Out
3 Rounds:
Hang from the bar as long as possible, then immediately:
Hold a plank as long as possible.
Rest as needed between rounds.
Post all 6 times to Comments.
Cash Out w Rich
1: 1:45 – 2:42
2: 1:15 – 1:42
3: 1:15 – 1:42
Also, tomorrow’s KHour workout:
31:59 Rx, from the floor… holy fitness Batman
Tips/Strategy:
First set unbroken
Use as much momentum as possible on the third thing, keep rests short
Eat a good breakfast, this one is a soul crusher
24:17 RX
Matt’s got a lot of tips and tricks for how to be fast. If you’re like me and your goal is survival, don’t let Matt tell you how to live your life. ????
Cash out
Hang- 12, 15, 20
Holds- 18, 14, 30
CrossFit Palm Beach
Every 2 minutes for 5 rounds power snatch complex:
High hang
Hang
Knees
Floor
Then 2 OHS
Wod: 5 squat snatches @ 95# / Row 10 cals
6+5 rx’d
Worked up to 115#
115# for complex, 95# for wod
22:40 @63# 500M row
Cash out
Bar hang – 40-50-60 seconds
Plank Hold – 1 min; 1:03; 1:10
18:36 RX (17:36 minus construction on third ave for my future ref)
Rnd 1-3 unbroken, 4th 10 and 5, 5th unbroken
Cash out:
Hang – 60, 65, 65 seconds
Holds – 60, 75, 90 seconds
23:18rx
Amateur hour on my depth.
Nate
Subbed bar MU’s
7+2
I hit a wall in the second round
40/60 for each hang/plank then some back extensions
For record keeping purposes:
Nancy 13:39 Rx on 7/7/16
I need to learn how to snatch like an adult.
***seventh round***
Also, happy birthday Tapout.
Nancy+ in the offensive heat and 400m (450-500m) around the 100-101 block because of construction
19:54 Rx’d
Died from the heat and lack of lungs…OHS unbroken
Hangs: 40-50-45 sec
Holds: all to about 2:30
Happy birthday Tapout, nice brunchin with ya!
lolz, it’s not an extra 100 meters to run across the street.
Totally like an extra 250m if u count the heat.
24:24 RX
Hang 40, 35, 30
Plank 1:00, 1:00, 1:35
Wendler’s Week 2
Press: 58×3, 68×3, 75×6
Deadlift: 138×3, 158×3, 178×13
Isabel @80# in 4:52
next time heavier and faster. first time, didn’t know how it would feel or how to pace it or anything. fun!
one round of cash out…
hang 1:05, plank 2:05
15:55 Second run was like a donkey punch
1:00-1:25 straight across on the cash out
17:26 rx
1) 0:53/ 1:06
2) 0:35/ 1:20
3) 0:33/ 1:25
18:40rx PR
Nancy 23:00 @53lbs
1) 1:03
2) 1:35
3) 0:55
16:30 Nancy RX
CASH OUT 2:20, 1:30, 1:30
19:34 RX
hangs/planks
first one 45 seconds/2 + mins plank
second- didn’t really count or look but not much
3rd- 1:05 hang; 3ish min plank
18:48 @ 33