ON YOUR OWN!! it’s gonna be warm so would be a good idea to get it done when it’s cool!!
“Nancy”
5 Rounds For Time
400 meter Run
15 Overhead Squats (95/65 lb)
Good Times for “Nancy”
– Beginner: 17-20+ minutes
– Intermediate: 13-16 minutes
– Advanced: 10-12 minutes
– Elite: < 9 minutes
Tips and Strategy
“Nancy” is fast and light, so your job is to control your breathing and heart rate throughout the WOD. Match your breath to your movement during the Overhead Squats: inhale on the way to the bottom of the Squat, exhale as you stand. Strive for unbroken sets. Move quickly on the run–around 80-85% of your max speed.
Intended Stimulus
“Nancy” should feel very light. Your lungs should burn throughout the WOD. If you struggle with Overhead Squats, lessen the load so you can perform all 15 reps unbroken. Prioritize range of motion (aka: full-depth Squats) over load. Enjoy the “runner’s high” you get at the end of this WOD.
Scaling Options
This benchmark couplet is meant to be light and fast. Reduce the load on the Overhead Squat so you can perform all the reps unbroken and still run fast.
Intermediate
5 Rounds for Time of:
400 meter Run
15 Overhead Squats (65/45 lb)
Beginner Option
4 Rounds for Time of:
400 Meter Run
10 Overhead Squats (45/35 lb)
