For time:
5 overhead squats 155/105# Rx+185/125# MRX 115/80#
400-meter run
10 overhead squats 135/95# Rx+155/105# MRX 95/65#
400-meter run
15 overhead squats 115/80# Rx+135/95# MRX 75/55#
400-meter run
20 overhead squats 95/65# Rx+115/80# MRX 65/45#
400-meter run
25 overhead squats 75/55# Rx+95/65# MRX 45/35#
400-meter run
5 overhead squats 155/105# Rx+185/125# MRX 115/80#
400-meter run
10 overhead squats 135/95# Rx+155/105# MRX 95/65#
400-meter run
15 overhead squats 115/80# Rx+135/95# MRX 75/55#
400-meter run
20 overhead squats 95/65# Rx+115/80# MRX 65/45#
400-meter run
25 overhead squats 75/55# Rx+95/65# MRX 45/35#
400-meter run
Scaling:
Today’s workout is a twist on the classic benchmark workout, Nancy. The weight starts heavy, but as the reps increase, the weight decreases. We’ll start with the barbell on the ground, which means you must be able to safely snatch it — reduce the load if this is not possible as written. The first barbell should be challenging, but you should be able to hold it overhead for an unbroken set.
Today’s workout is a twist on the classic benchmark workout, Nancy. The weight starts heavy, but as the reps increase, the weight decreases. We’ll start with the barbell on the ground, which means you must be able to safely snatch it — reduce the load if this is not possible as written. The first barbell should be challenging, but you should be able to hold it overhead for an unbroken set.
Some athletes may be able to go unbroken in the remaining sets — if you have to break, it should only be once. Keep the runs to 2:15 or less.
Strength at WOD loads
WOD Rx’d
20:36
RX 16:16
Strength: 55-65-75-80-85
Wod: 15:42 scaled OH# below
5 @85
10 @75
15 @65
20 @55
25 @55
E2MOM: OHS
5@75
4@95
3@115
2@135
2@155
Wod Rx’d
15:28
All unbroken
Wod RX +
16:39
Strength up to 125
Rx+
16:34
Strength: back rack lunges 35-45-55-65-85
WOD
Subbed back rack alt lunges & 1k bike
6 @ 80#
10 @ 65#
16 @ 55#
20 @ 45#
26 @ 35#
19:27
18:38 Rx+
Wod w/ front squats
RX+ weights
20:36
WOD
As Rx’d
Unbroken
Time: 15:02
Wod. MRX
17:32
Strength to 125#
Wod rx +
Unbroken
14:41
Toasty..
WOD
As Rx’d
Unbroken on 5/10/15
20: 14/6
25: 20/5
Time: 15:59
E2MOM: OHS
5@75
4@95
3@115
2@135
2@155
Wod Rx’d
16:32
Strength with WOD loads
WOD rx’d except for last run, did 200m cause I was at the cap.
21:34
WOD RX+
18:29