Friday, June 16th

15
Jun

Friday, June 16th

WOD

“Nancy”

5 rounds for time
400m run
15 overhead squats (95lb/65lb)

Compare to 7/8/16. Post time to comments.

0 Response

  1. BAston

    15:54 rx’d (I believe this might be a PR). Top Gun’s “Dangerzone” was a game changer in round 4.

    That run from the door to Lex is the worst.

    1. BAston

      There’s a lot of info missing here, your fans need to know the following:

      How far away is the tree?
      Is it big?
      Can you climb it?
      Have you?
      6am poo?

  2. Matt

    WOD testing w Mickey
    3 rounds each, alternating w 3 people
    30 kb swing
    50ft OH lunge R arm
    15 burpee bj
    50ft OH lunge L arm
    — about 3 min / round

    No Knees “Nancy”
    5 rounds for time:
    2x {5 chin-ups, 10 push-ups, 15 sit-ups}
    15 back squats @ 165
    — 16:58

  3. dtm

    Taking a Nancy raincheck.

    A) 10 Minute AMRAP
    OH Lunges w/ 50# db
    126

    B) 3.6 mile run to Williamsburg to accept a beer delivery.

    C) Hollows

  4. Liz

    Strict press 10s: 35-45-50. Then could only do 5s for 55×3
    Wod: mainsite 5/25/17
    3 rft
    20 pistols (standing on box bc my hammies too tight)
    30 ghds
    8:43
    Dip practice

  5. ERIC S.

    Part #1 – Jerk Balance
    3 Sets of 3 – Empty Barbell
    3 Sets of 3 – Light Load (<50%)

    Part #2 – Tall Jerk
    3 x 3 Empty Barbell
    3 x 3 Light Load (<50%)

    Split Jerks 3s 135,155,185,195,
    1 rep max 285,290,295,300,305 pr

    1. ERIC S.

      OTM x 10 (5 Rounds):
      Odd Minutes – 3 Front Squats @ 198#
      Even Minutes – 6 Back Squats @ 198#

      21 Dumbbell Hang Squat Cleans (50’s/35’s)
      21 Kipping Handstand Pushups
      30 cal bike
      15 Dumbbell Hang Squat Cleans (50’s/35’s)
      15 Kipping Handstand Pushups
      39 cal bike
      9 Dumbbell Hang Squat Cleans (50’s/35’s)
      9 Kipping Handstand Pushups
      30 cal bike

      14:13rx

  6. JoJo

    Part #1 – Jerk Balance
    3 Sets of 3 – Empty Barbell
    3 Sets of 3 – Light Load (<50%)

    Part #2 – Tall Jerk
    3 x 3 Empty Barbell
    3 x 3 Light Load (<50%)

    Split Jerks 3s 60,65,70,75,80,85
    1 rep max 90,100,105,110, 115,120 pr
    125 failed, 125 failed 122 failed

    BELLS AND WHISTLES
    21 Dumbbell Hang Squat Cleans (50’s/35’s)
    21 Kipping Handstand Pushups
    600 Meter Run (600 Meter Row)
    15 Dumbbell Hang Squat Cleans (50’s/35’s)
    15 Kipping Handstand Pushups
    600 Meter Run (600m row)
    9 Dumbbell Hang Squat Cleans (50’s/35’s)
    9 Kipping Handstand Pushups
    600 Meter Run (600m row)

    20:30
    35LB dumbbells: HSPU Abmat: 600m row

    FPP Day 2 strict pull-ups
    5-4-4-3-2

  7. robseda

    I would also like to subscribe to the underwear wod programming.

    10 min amrap: 2+2, 4+4, etc
    Strict pull-ups 20#
    90# dumbbell front squat (single db)
    12+12

    Cash out: 100 abmat sit-ups because I want PRs like Katie.

  8. caleb

    Nancy:
    85lb for OHS – did all rounds unbroken. Next time do Rx and split up the reps. Time: 16 mins and change.