Benchmark: Nancy – CFS
Soren
Benchmark WOD
“Nancy”
5 Rounds
400m Run
15 Overhead Squats (95,65)
Level 2- (75,50)
Level 1 – (65,35)
Rest 5 minutes
WOD 2
10 Minute AMRAP
10 Toes to Bar
15 Sit-ups
10 Plank Ups
100m Run
Scores/Comments from Nancy on 12/11/14
Conditioning Class: WOD
6 Rounds
200m Sandbag Run (2/3)
200m Sprint (no sandbag)
Rest 1 minute
Conditioning Class: Core
2 Rounds – for quality
10 Barbell Rollouts
10 Windshield Wipers (w/ barbell)
10 Plank Up & Over Barbell
Nancy: 16:03rx – not used to the heat or something #cantrun
WOD2 (compwod): 2+13 games
Nancy: 14:45 Rx
WOD 2: 4+29 Rx
Good to be back!
Nancy –
5/1/14 – 19:11 55#
6/7/16 – 16:34 65#
AMRAP – 3+2 and three rips in my palm
Nancy’s still my fave lady benchmark.
5/15/13 – 18:20 Rx
12/11/14 – 15:47 Rx
6/7/16 – 15:01 Rx
WOD 2: 3 (10 GHD situps instead of T2B)
Nanc: 14:25 (~4 min improvement from 2014)
AMRAP: 4
Nancy: 16:41 Rx
WOD 2: 3+30 (10 GHD; 15 Back Ext; 10 Push Ups; 100m run)
Nancy: 12:03 – ~15 second PR
Nancy: 13:59 RX
12/11/14 Nancy: 16:29 RX
Wod 2 4+8 subbed t2b for 14# med ball jack knives
Nancy: 17:32 L2 (OHS form is getting much better)
WOD: 4 rounds
Nancy – 14:01 Rx. Previous times were 14:34 on 5/1/14 and 15:33 on 5/15/13
WOD 2 – 3+35
WOD 1: 14:13 w/ Front Squats @ 115#
WOD 2: 4+17 w/ GHD instead of T2B
13:09 Rx
12:12 is 17 seconds off my PR