Nancy

27
Jul

Nancy

We have another T-shirt/Tank order going on. Same design as the last batch, but different colours available. Order form is under the warm-up board. Please pay upfront before the order goes in on August 8th. Samples of each size will be at the gym today. 

Overhead Squat x3
4 sets @ 75%

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

*20 min time cap

Option 1 – 3 full rounds
Option 2 – 5 rounds with 200m Runs

Compare to May 7/16

Melanie nails a PR

Melanie nails a PR

28 Responses

  1. Shawn J

    WUx1 200m Run

    Overhead Squat x3
    4 sets @ 75%
    100×5
    135×3
    150-150-150-150

    Nancy
    5 rounds
    400m Run
    15 OHS (95#)

    18:59

  2. Shane H

    Mobility and Wu x 1
    OHS @ 75% x 3
    95/135/185
    Only did one set at 185 shoulders were fatigued quickly. But I was happy with that, a little wobbly.

    Wod ” Nancy ”
    Rx’d 14:16
    Runs were slow, ohs were unbroken, squat snatch first rep each time.

    Thanks Patrick, great class and great work 6 amer’s!!

  3. WUx1 200m Run

    Overhead Squat x3
    4 sets @ 75%
    115-115-115-115

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

    Time–> 17:53
    PR of 22 seconds from July 30, 2015

  4. Tara Betts

    OHS x3
    15-20-25-30 and tried 35 and I did it!!

    “Nancy”
    Option 2

    5 rounds
    250m row
    15 OHS @20#

    Time: 16:33

    This was definitely a cherry picker WOD for me, but I made myself go in and do it 🙂

  5. Great picture Melanie!

    WOD Rx’d

    time = 18:01

    No PR today, over 2 min slower than 2015. I’m super happy though because I’ve been dealing with an injury and I haven’t squatted with weight since May! I’ve learned over the years to listen to my body and scale back when needed and have patience :). Fun nooner so hot though! Thanks Kevin!

  6. Alex G

    OHS:

    4 sets @ 95#

    WOD:

    With OHS @ 65# and 400m run

    20:00 on the piton… Thanks to a very caring coach who was waiting for me right at the door step with a bar at the ready for me. 🙂

    Thanks for the push Coach Kevin!

  7. Bre

    Overhead Squat x3
    4 sets @ 95#

    WOD 15:21 RX

    Didnt listen to kevin when he was talking and didnt do unbroken OHS …..

    Frig its hot at noon . Still sweating 2 hours after

  8. Jackie

    Vacation WOD
    Hike Mount Carleton with Bob
    Total elevation 820 M
    10 million trees (for real)
    4 hours, 10 minutes

    Now, it’s happy hour!

  9. Frank

    WU x1 + 200m run
    group mob

    OHS x3 @ 125#

    WOD – Nancy Scaled
    5 rounds
    400m run
    15 OHS (85#)

    Time = 18:21
    PR of 1:09!

  10. Gillyon

    Warmup
    HSPU progression on box

    OHS up to 55lbs
    Someday these will click. As Kevin said (I truly love and appreciate your brutal honesty) I have a lot wrong with my OHS. Hips, ankle, and t spine need work.

    WOD @35lbs
    All OHS were unbroken but slow. Plus I took 2:05 minutes playing around with my wrist straps. 😜
    16:05

    Holy it was warm at the 4pm class. Still sweating.

  11. Heidi

    OHS x 3
    55-65-75-85

    Nancy (Scaled)
    5 Rounds
    250 meter row (A bum toe keeping me from running, so subbed a row)
    15 OHS @ 65#
    Tiime = 15:22 (I think??)

    OHS were unbroken, but man, I struggled hard for the last 3 in EVERY round. Ugg! Missed the morning class, so joined the 5 p.m. peeps tonight. Another hot sweaty one!

  12. 3k run(unbroken)

    5k bike

    WOD – Nancy (Scaled)
    5 rounds
    400m run(all unbroken)
    15 OHS (85# first 3 rounds 65# last two)

    Time = 18:44

    1:44 slower than last time but 20# heavier the first three rounds.

    Thanks for coaching, Ron.

    5k bike

  13. Stacey

    Overhead Squat x3
    4 sets @ 75% should have been 50#. Wrists weren’t feeling it. Used 45#.

    Nancy (option 2)
    5 rounds
    200m Run
    15 OHS @ 35lb
    Time: 14:55.

    PR of 40 seconds and 20# from July 2015

Leave a Reply