Benchmark WOD: “Nancy” & Summertime Swag

Jun 5th, 2018

Category: CrossFit

Benchmark WOD: “Nancy” & Summertime Swag

Single Leg Deadlifts

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Warm-up
3 Rounds
:45 Work/:15 Rest & Rotate
a – Handstand Shoulder Taps
b – Pass Throughs in Bottom of Squat
c – 200m Sprint

-Scale to plank shoulder taps & 100m sprint as necessary

Benchmark WOD (20 Minute Hard cap)
“Nancy”
5 Rounds
400m Run
15 Overhead Squats (95,65)

Level 2- (75,50)
Level 1- (65,35)

Scores/Comments from Nancy on 6/7/2017
Scores/Comments from Nancy on 12/11/2014

WOD 2
EMOM12
30 Hollow Rocks
50m Handstand walk or 4 Wall Climbs
20 Sit-ups/12 GHD Sit-ups

Or Extra Work

Extra Work
Push Press + Push Jerk + Jerk (2+2+1) x 3
Push Jerk + Jerk (2+1) x 2, (1+1)x2
Jerk x 1 x 3 sets
*Move up in weight through the course of the sets.

DISCUSSION 12 Comments

  1. Ryan Gould 06/06/2018 at 1:43 pm

    The latter

  2. Jason Barrow 06/06/2018 at 1:13 pm

    Does a “barrow” mean you scaled it down (like I did on Monday), or didn’t do it at all (like I did on Tuesday)?

  3. Ryan Gould 06/06/2018 at 3:27 am

    Nancy: 15:58 Rx

    *all squats unbroken except for (10-5) in the 4th rd
    *somehow this was my first time doing Nancy

    WOD 2: closer to a “barrow” than an Rx

  4. Dan Palermo 06/06/2018 at 1:36 am

    Nancy RX
    6/7/16 – 11:47
    6/7/17 – 11:12
    6/5/18 – 11:17, I’ll blame the 5 second increase on the headwind in round 3

  5. Joel Carpenter 06/06/2018 at 1:16 am

    Nancy on a ski erg – 18:30 (500m skis w/ 65# OHS)

  6. Jason Barrow 06/06/2018 at 12:23 am

    Nancy:
    5/15/13 – 18:20 Rx
    12/11/14 – 15:47 Rx
    6/7/16 – 15:01 Rx
    6/6/17 – 12:40 Rx
    6/5/18 – 12:20 Rx

    WOD2: DNF

  7. Brian Campbell 06/05/2018 at 9:52 pm

    Nancy: 11:35 Rx
    Wod 2: Done (no misses) 50’ Hs Walk/GHD

  8. Carly 06/05/2018 at 7:20 pm

    13:16 Rx

  9. Ben 06/05/2018 at 1:18 pm

    Nancy: 11:21 Rx – PR from 11:40 last year
    WOD 2: “Finished” w/ GHDs and 25′ HS Walks… last set of hollow rocks was a disaster
    Extra: 135 – 175; 185 – 215; 225 – 235

  10. Sean Flannery 06/05/2018 at 1:09 pm

    Nancy: 13:09 Rx
    Extra: (135/155/175); (185/205/215/225); (235/245/260)

  11. Kurt 06/05/2018 at 1:00 pm

    WOD: 14:04 L2
    Accessory: 25 hollow rocks, 3 wall climbs, 12 GHDs. Way worse than Nancy…

  12. JT 06/05/2018 at 12:55 pm

    WOD 1: 14:47 Rx prior times closer to13:30-14:00 but this is progress today…

    WOD 2: EMOM devolved into AMRAP sort of, got 25′ handstand walk a couple times which was my best yet