MONDAY, JUNE 29, 2015

Posts Tagged ‘nancy’

Workout of the Day: Friday 6-8-2012

WOD 1: “Nancy” 5 rounds for time: (25:00 max)

  • 400m Run
  • 15 Overhead Squats (95/65)

Scaling Groups: A: PVC B: 65/35 C: Rx

Previous Results


WOD 2: AMRAP 8:00

  • Hang Cleans (135/95)

Notes: Scale as needed


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Workout of the Day: Wednesday 8-24-11

WOD 1: “Nancy” 5 rounds for time of:

  • Run 400m
  • 15 Overhead Squats (95/65)

Scaling groups: A: 45/15, B: 65/35 C: 95/65

WOD 2: AMRAP 12:00

  • 12 Box Jumps (30″/24″)
  • 9 Burpees
  • 6 Kettlebell Push Press (1arm, 53/35)

Scale weights/sizes as needed.

$$: 05:00 Squat Hold

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Workout of the Day: Monday 8-8-11

WOD 1: “Nancy” 5 rounds for time of:

  • 400m Run
  • 15 Overhead Squats (95/65)

WOD 2: 50-40-30-20-10 reps for time of:

  • Sit Ups
  • Push Ups

Max time = 12:00

$$: 163 Lunges

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WOD Sunday 1-16-11

“Nancy on a lake” 5 rounds for time of:

  • 400m Row
  • 15 Overhead Squats (95/65)

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WOD Guidelines (workout of the day)

Wear athletic shoes and apparel. Arrive 10 minutes early and introduce yourself to the other participants, start stretching (as best you know how). There is a basic warm up written on the white board... just start doing that and class will start at about 5 after.

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