5/9/17

Warm Up
200M of:
– Side Shuffle (Length)
– Skip for Height (Width)

4 Goblet Stretch
10 Passthrough
10 S.G. Slow Press (PVC)

Coach Led PVC Nancy

Met Con
“Nancy”

5 Rounds For Time Of:
400 meter run
15 O.H. Squat (95/65#)

Jeremey – 15:06
Charlotte – 19:39 (Row)

Hell yeah! Nice PR. Did all of the OHS unbroken for the first time. Chipped 1:30 off my previous PR.

3/27/17

Warm Up

2 Rounds Of:
200M Run
6 Samson/Hip Stretch
5 Goblet Stretch
10 Passthrough
10 Press 2 OHS

Mobility

– 1st Rib

Met Con

“Nancy”

5 Rounds For Time Of:
400 meter run
15 O.H. Squat (95/65#)

Jeremey – 16:39
Charlotte – 19:04 (Row)

Compare to 7/12/16. The last time we did Nancy, I didn’t get one set of OH squats unbroken. This time, I got through 3/5 unbroken. On the 4th set, I lost my balance after 12. On the last set, my shoulders were just fried, and I went 13/2 like a little baby. Should’ve just pushed through. Either way, that’s a 3 minute PR! This might be my new favorite girl WOD.

7/12/16

Warm-up

500m Row
10 Passthroughs
20 Double Unders
20 Situps
2x:30 Hanging Thoracic Stretch with partner

Mobility

Banded Calf Stretch
Banded Hip Stretch
1st Rib

WOD

Nancy

5 rounds for time:
400m Run
15 OHS (95#)

Time: 19:53

OH Squats are a huge weakness of mine so I wasn’t really surprised that I finished so poorly here. I broke the first set up into 13-5. Second and Third sets were 10-5. Fourth set I went to shit and did 6-5-4 or some garbage. Last set was 12-3. I really got demoralized during that third set and almost considered dropping out. Need to keep my head up and train more at this movement so 15 reps at 95# is a piece of cake. You got me this go around Nancy.