A benchmark girl WOD with a twist...
WORKOUT:
"Nancy-ish"
400m Run
15 Overhead Squats (65#/95#)(Must snatch into position)
400m Run
15 Front Squats (95#/135#)(Must clean into position)
400m Run
15 Back Squats (135#/185#)(NO RACKS... Must clean & jerk into place)
400m Run
15 Front Squats (95#/135#)
400m Run
15 Overhead Squats (65#/95#)
(25 minute cutoff)
You must make your own weight changes for this workout and the cutoff is longer so try not to scale the run distance if you can help it...
Scale options for weights will be as follows:
#1 - (53#/83#/113# & 85#/125#/155#)
#2 - (45#/75#/105# & 75#/115#/135#)
#3 - (35#/65#/95# & 65#/95#/115#)
Try to stick as close to these as possible and make weight changes as simple as possible...
POST YOUR SET UP AND TOTAL TIME TO COMMENTS
11 comments:
16:42 rxd
20:59 (53#/63#/73#/73#/53#)
The feeling I had before this WOD(a mix of butterflies, fear
and excitement) reminded me of high school track
when we knew we had like 50 400m repeats to hit in :70 or under.
So I guess today is Throwback Thursday for me. haha
19:51 #3
Dave
22:40
75# - 125# - 145#
21:43
45/75/85
23:58
63/93/93
Hyperventilated at the very end, but maintained positive thoughts during the running. :)
20:23 rxd
23:40 just made thanks to everyone watching and encouraging the last 15 overheads thanks to you all I did option 3 thank god :)
Roger
Shoulder issue, so...
8 each leg split squat @ 95#
15 front squat @ 115#
16 dead lift @ 185#
All the 400m runs
19:08
DNF did 3 OHS on last element
Opt 3 at 35/55/75#
Sasha and Dave...thank-you on last 400m.
19:32 65/85/135
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