Run 2 miles
*That's it! For anyone doing a light Murph on Monday, just do a run today!
5/23/20
23
May
2020
5/22/20
22
May
2020
Oly: 30 Mid-hang pause cleans (3 secs at catch)
Cond: AMRAP
3 mins – ME burpees
– 2 mins – Heavy clean single
3 mins – SA OH squats
– 2 mins – Heavy clean single
3 mins – Deadlifts or SDLHP
– 2 mins – Heavy clean single
3 Mins – DB lunges
– 2 mins – Heavy clean single
3 mins – ME Deck Squats
– 2 mins – Heavy clean single
5/21/20
21
May
2020
Strength: 5 x 5 Push Press
Cond: AMRAP 12
100 Jumping Jacks or DUs
80 Russian twists
60 High Knees (knees have to come higher than hips)
40 GTOH
20 HSPU or Pike Press or 10 Negatives
5/20/20
20
May
2020
Strength: 4 Rounds
10 Low rows (BB preferable, DB will work though)
15 Superman’s
15 OH side bends
Cond: For Time (Sprint)
30-20-10
Split Squats
60-40-20
Mountain Climbers
5/19/20
19
May
2020
Oly: 5 X 5 Touch and Go Snatches
Cond: 4 x 3mins X 50 Hang Clean and Jerk
* Every 3mins for 4 rounds you will complete 50 Hand Clean and Jerks for a total of 200 reps. Any time that remains in the 3 min round is rest. Focus is doing the movement in a touch and go fashion. Can be DB, KB or BB
5/18/20
18
May
2020
Strength: 5×5 OHS
– tempo or pause can be used if weight is light
Cond: For Time
Buy in…
30 Russian Twists
30 Sit ups
30 Hip ups
Then…
3 Rounds of:
2 TGUs
12 Plyo Push ups
22 Squat Jumps
5/15/20
15
May
2020
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)
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
– 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)
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)
4 Rounds for Time of:
400 Meter Run
10 Overhead Squats (45/35 lb)
5/14/20
14
May
2020
Oly: Jerk cycling 5×3
Cond: EMOM 20 w/ 30 sec rest
GTOH (75/55#BB equivalent)
– 30 sec rest
Sit ups
– 30 sec rest
DU or Jumping Jacks
– 30 sec rest
Mountain Climbers (count each knee up)
– 30 sec rest
5/13/20
13
May
2020
Strength: 5×5 Back Squats
Cond: “Diane” OR “Light Diane”
21-15-9 OR 42-30-18
Dead lifts
HSPU or or Pike Press or Push ups
*choose rep scheme based on what weight you have
5/12/20
12
May
2020
Oly: 7 x 3 Touch and Go Power Cleans
Cond: 3RFT
10 Left Arm DB Snatches
10 Left Arm DB OH Lunges
10 Right Arm DB Snatches
10 Right Arm DB OH Lunges
10 Left Arm DB Power Cleans
10 Left Arm DB Front Squat
10 Right Arm DB Power Clean
10 Right Arm DB Front Squat
Load: 50/35# or less
