“Nancy”

400m Run

15 Overhead squats 95/65

400 m run
15 Ohs @65

5 rounds

For time:

25 pullups
50 deadlift (80 lbs)
50 push-ups
50 box jumps
50 clean and jerk (80 lbs)
25 pullups

8 Sled
25 T.A. Crunches
8 Sled
50 Fish out of water
8 Sled
25 Toe Touch

 

Tuesday

Focus: Warm Up to 80% 1RM Dead Lift (10-15 Minutes)

Focus #2: 18 Minute E2MOM of:

1 Deadlift @ 80% (Keep wgt same)

3 Wgt Dead Hang Chin Ups (Increase wgt as able ea round)

 

Metcon: 8 Minute AMRAP

- 200M Run

- 15 Russian KBS (L3 70/55, L2 55/35, L3 Scale as needed)

- Bear Crawl from bay door to curb and back

(In final round ea 50m of run will count as 1 rep)

 

Score = Heaviest 3 reps of DH Chin Ups/ Rounds + Reps

60 min
Warm up for 5 min

A. not done.

B.
Six sets of:
Halting Snatch Deadlift + High Hang Snatch + Snatch
Rest as needed
30 35 37.5 hhs x. 37.5 s x. 37.5 40

C. not done.

D.
Four sets for max reps:
45 seconds of Strict Pull-Ups 10+8+7+7 = 32
Rest 15 seconds
45 seconds of Push Press (95/65 lb.) 15+15+15+13 = 58
Rest 15 seconds
45 seconds of Push-Ups 10+10+8+9 = 37
Rest 75 seconds

Total 32+58+37 = 127 reps

21 dumbell snatch R arm
21 L pull ups
21 Dumbell snatch L arm
21 L pullups

-7 X 3 Bench Press (195, 200, 205, 210, 215, 220, 220)
**215 used to be my 1RM.

WOD: 12 Minute AMRAP

-21 DU
-15 HRPU
-9 C2B

5 rounds plus 21 DU's

strenght:
60 kg max shoulder press

skill
DU + squat snatch, O/H squat

WOD
30 hs pushups
40 pullups
50 kb swings
60 situps
70 burpees

spent about 6:30 minutes on the handstand pushups which caused me a lot...

work your way to heavy 70-75% of 1rm

135#
155#
175#
175#
175#