Benchmark Wednesdays
"Nancy"
400 meter run
Overhead squat 95 lbs x 15
5 rounds for time
Use 65#, unloaded bar or PVC as needed.
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"Nancy"
400 meter run
Overhead squat 45 lbs x 15
5 rounds for time
14:49
first time attempting OHS
Quick swim:
400y warmup drills and skills
10 x 100 on 2:00
Triceps are completely fried from yesterday. Not reccomended WOD for swimming improvement.
13:07 Rx
Goal was 15:00 with unbroken squats. Done.
13:07 rx. felt pretty good on the runs. OHS unbroken.
5 rounds of-
400 m run
15 OHS (75lbs)-
14:14
..funny enough the run run seemed harder
RX 16:16
had to rest on shoulders every set. unbroken next time. runs in flats not very fast
RX'd all squats unbroken 19:54. Just snuck in under the cutoff. My back felt stiff in the runs I got a real strong burn from this one.
Last time I did it at 75# and wasn't unbroken.
then
7 GHD
1 weighted pullup 15#
1 minute rest
x4 rounds
Front Lever progression practice
Planche progression practice
PS Dibo was moving fast!!!
"NANCY"
400m/ 45lb bar OHS 5 rounds
TIME 17:27
12:43Rx (PR)
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