“Nancy”

5 Rounds

400m run

Overhead squat, 15 reps 95/65#

*Scaled 200m Run and 43# *

4 rounds 12 OHS's completed 11:26

5 minute AMRAP [3 full rounds, plus T2B and 3 thrusters]
10 Toes to Bar
20 Thrusters (45 lbs)

2 minute break

5 minute AMRAP [4 full rounds, plus push-ups]
10 hand release push-up
20 back squat (45 lbs)

2 minute break

5 minute AMRAP [6 full rounds plus a few SDHP]
10 SDHP (45 lbs)
20 double-under

Five rounds for time of:

Row 500 meters
135 pound Bench press, 15 reps

FOR TIME

10 Butterfly Sit Ups
2 Squat Snatch (with Full Squat - @ 70% of 1RM)
2 Overhead Squats
10 Butterfly Sit Ups
4 Squat Snatch
4 Overhead Squats
10 Butterfly Sit Ups
6 Squat Snatch
6 Overhead Squats
10 Butterfly Sit Ups
8 Squat Snatch
8 Overhead Squats
10 Butterfly Sit Ups

For time:

500m Row
40 squats
30 sit-ups
20 push-ups
10 pull-ups

Pre-WOD:
7x3 Bench Press @ 75%, 85# x 6, 95# x 1

WOD - For Time
-30 Plyo Push Ups
-10 T2B
-20 Plyo Push Ups
-20 T2B
-10 Plyo Push ups
-30 T2B

Modified with knees plyo pu's and ghd situps

For time:
95 pound barbell Thrusters, 10
15 Bar-facing burpees
95 pound barbell Thrusters, 20
25 Bar-facing burpees
95 pound barbell Thrusters, 30
35 Bar-facing burpees
As Rx: 12:15
I did this during my lunch hour at Mid City, as Rx:
I had a bit of a nagging lower back pull, so I wasn't going too crazy and stayed within myself.
I broke up the 20: 9,7,4

30: 8,6,7,6,3
I basically did the bar facing burpees, somewhat laterally over the bar but legit. It actually gassed me a lot more than I thought it would.
I wore my wrist wraps also because my wrists were also nagging me with the changing weather this whole week.
Good WOD. I was definitely gassed a bit with this one. Thrusters felt o.k. but after about 8 or 9 I was taking breaks to minimize how long the breaks would be and keep on going. I was actually concerned about my back because my midline is so sore still from that last 7 minute AMRAP I did a couple days ago and I didn't want to lose my midline stability on the thrusters if my stomach was so sore.. but it was all fine.

A) 100 DU’s for time
1:55

B) Every :30 seconds for 5 mins
3 touch n go power snatch 125#

B) 3 Rounds each timed separately.
25 KB Swings (53/35)
20 Box Jumps (24/20)
15 Burpees
10 Hang Power Clean (115/75)

3:45
3:38
3:15

Three rounds for time of:
Run 400 meters
Single arm hang, right arm, 15 seconds
.42 pood kettlebell Turkish Get-up, left arm, 5 reps
Single arm hang, left arm, 15 seconds
.42 pood kettlebell Turkish Get-up, right arm, 5 reps
30 second tuck-sit hold

5RFT
12x deadlifts (75#)
9x hang cleans (75#)
6x push jerk (75#)
13:00