Nancy

30
Jul

Nancy

Join Blake for some mobility action tonight at 8pm. REGISTER HERE.

OHS x 2
65-70-75-80-85%

5 rounds
400m Run
15 OHS (95/65#/60%)

*20 min time cap

Compare to May 15/15

Option 1 – 3 full rounds

Option 2 – 5 rounds with 200m Runs

Look at all the mobility happening!

Look at all the mobility happening!

41 Responses

  1. Trent

    OHS x 2
    (45×5 – 95 x3)Wu 115 – 120 – 130 – 140 – ran out of time for 150

    Nancey
    17:11 Rx

    YAY first time doing this with 95#, Thanks for the encouragement to do it Rx Coach Shane! Manage to do all 5 rounds of OHS unbroken.

  2. WUx1 – 400m run
    Group wu

    OHS x 2
    105-110-120-130-135×1

    WOD ‘Nancy’ as RX’d
    5 rounds
    400m Run
    15 OHS (95#)

    Time–>18:15
    I though I never did it as RX’d but did it in May. I forgot about it lol.
    Anyways a PR of 47 seconds

    Thanks for pushing me coach Shane!

    Great work morning gang!

    1. Shane Hayes

      Nice work Gabe, great intensity!!! Nice pr! I loved how u ran in on your last set just grabbed the bar and started with a full snatch!!! Great work as always, and happy birthday, have a great day!

  3. Kevin

    Nancy Rx’d
    12:06 (last time – 14:01)

    Quite pleased and surprised.
    All sets unbroken. Runs got sluggish after the first round.

  4. Heather Colleen

    So there’s having a plan, and then there’s reality. This morning, those two didn’t line up.

    OHSx2
    Plan -> 45-55-60-65-70
    Reality -> 35-40-45-50-55

    Nancy
    Plan -> 5 rounds 35# OHS (Aiming for 18mins)
    Reality -> 2 rounds 35# OHS (Finished 6:32)

    Left shoulder stability just isn’t there. I’m more frustrated and upset by that than I probably should be, it’s only been a few months that I’ve been back to doing OHS at all (and even then it’s been like 4 times in total.)

  5. Open gym fun!

    OHS x2
    65-80-85-90

    WOD

    2 min Box Jumps (30/24″) (38)
    1 min Rest
    2 min Burpees (41)
    1 min Rest
    2 min Burpee Box Jumps (21)

    total= 100

    Thanks Crystal for joining me on this one!

  6. Steph H

    Mob
    WU x1

    Foamroll & laxball

    OHS x2
    WU -35#
    45-50-55-60-65#

    Nancy- 20 mins
    5 rounds
    400m run
    15 OHS (45#)
    Total- 4 rounds and was in the 5th run when time cap

  7. Amy Hogan

    Mobility
    WU x1 + 400m run
    Group mobility

    OHS x2
    65-70-75-80-85

    Nancy- 20 mins
    5 rounds
    400m run
    15 OHS (65#)
    Time: 19:35 RX

  8. Mel G

    Open gym

    Back squat x2
    35×10/85X5/115-145-155-165
    Hang snatch x2
    35/55/65
    HSPU with 10#+Abmat x10

    Mobility + WU + 400m run

    OHS x2
    35/75/80/85/90/95

    Nancy

    Rx- 18:41

    OHS felt good. Run, not so much!

  9. Robyn Childs

    Mobility and workout +1+ 400m run

    OHSx2 for 12 mins
    Scaled down to just 15lb barbell and then 20lbs.

    WOD Nancy
    5 rounds
    400 m run
    15 OHS
    20 min timecap

    Scaled down took option 1 which was 3 rounds instead of 5. Barbell only (15lbs)

    Time:13:20

  10. Mob
    WU x1
    400 m run

    OHS x2
    WU -15#
    35-45-50-55-65#
    Thanks for the jerk tip Steph…..pressing it overhead was not working out so good

    Nancy- 20 mins
    5 rounds
    500m row
    15 OHS (35#)
    Total- 4 complete
    Was in 10 OHS @ cap

  11. Frankie

    WU x1 + 400m run
    mob

    OHS x2
    110-120-130-135-145
    45-50-55-60-65#
    WOD – Nancy Scaled
    5 rounds
    400m run
    15 OHS (85#)

    Time = 19:30
    PR of 20# did this WOD back in 2011 and used 65# for OHS
    Runs were slow all OHS were unbroken – my nutrition in the past week hasn’t been great

  12. Cara

    OHS x2
    65-70-75-80-85%
    75-80-85-95-100#

    WOD: Nancy Rx
    Time: 15:24

    PR of 1:24 from May 15/15 (16:48 then) and I was quite shocked with that!!
    I was literally thinking about all the reasons (excuses) that this felt harder and slower than a couple months ago, but when I came in the door for my last 15 OHS and saw the clock under 15 mins, I knew I was getting a PR and couldn’t believe it. I think it was a mix between chasing Remi and being positioned at the very back as opposed to the very front, so my transition was faster.

    Thanks Steph!!

  13. OHS x 2
    65-70-75-80-85%
    45-50-55-60-65#

    ‘Nancy’
    5 rounds
    400m Run
    15 OHS (30#)

    Score 19:48

    Thanks Steph for the class!

    *note to self when I looked back I had built up to a heavy 3 at 65# in early May, so should have started out with a bit more. Need a new book pronto.

  14. Mobility and workout x1+ 400m run

    OHSx2 for 12 mins
    15-15-15-20-25-25

    WOD Nancy
    5 rounds
    400 m run
    15 OHS
    20 min timecap

    Scaled down took option 2 – 200m runs instead of 400m.
    Barbell only (15lbs)

    Time: 15:25

  15. Morgan

    Open Gym
    DL x3 , 5 set @ 70%.
    135, 185-185-185-185-185
    #Ring Rows 5×5
    40,90,93,93×4,90×1

    OHSx2
    65-70-75-80-85
    95-115-135-145-155

    “Nancy”
    13:13 Rx PR 1:06 Off last in May

  16. Annie

    OHS x 2
    65-70-75-80-85%
    #45-#50-#55-#60

    5 rounds
    400m Run
    15 OHS (95/65#/60%) #35

    *20 min time cap

    Time : 19:34. Back in July/14 I did 3 rounds at 20# and finished in 12;12. Glad I was able to complete Nancy! Thank for the encouragement Jen!

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