Benchmark WOD: “Nancy” – CompetitorWOD

Courtney

Warm Up
2 Rounds
200M Run
10 Overhead Squat
10 Lat Pull Down with PVC and Band
10 KB Halo
10 Kip Swings with Lacrosse ball in between feet

Benchmark WOD
“Nancy”
5 Rounds
400m Run
15 Overhead Squats (95,65)

WOD 2
For Time
5 Rounds
3 Strict Presses
4 Push-presses
5 Push-jerks
– Pick your weight. Should be around 85% of 1 RM Strict Press
Rest Exactly 3 Minutes Then
For Time
5 Rounds
5 Strict Chest to Bar Pull-ups
5 Kipping Chest to Bar Pull-ups
5 Kipping Pull-ups

5 Comments

  • Kurt

    06/07/2017 @ 2:20 am

    Nancy: 17:46 Rx
    WOD 2: 10:40 ([email protected]#, [email protected]#) / 5 strict, 5 kipping per round, ~9min
    Sneaky hard

  • Shea

    06/06/2017 @ 11:19 pm

    Nancy: 10:37
    6:50 @145 / 8:10

  • Ben Brauer

    06/06/2017 @ 1:27 pm

    Nancy: 11:40 Rx (PR – down from 12:03 on 6/7/16)

    • Ben Brauer

      06/06/2017 @ 1:48 pm

      WOD 2: 10:53 (2 @145# / 3 @135#) / 10:51

  • Brian Maser

    06/06/2017 @ 12:52 pm

    Nancy: 13:36 Rx
    WOD 2: 12:00ish (120#)/12:00ish

Comments are closed.

X