5 Rounds for time
400 Meter run
95 pounds Overhead Squat X 15 reps
Post time to comments.
Focusing on technique first, then weight, will provide far more benefit to the athlete longterm.
Modifications
A.
5 Rounds for time
400 Meter run
65 pounds Overhead squat X 15 reps
B.
5 Rounds for time
400 Meter run
45 pound Overhead squat X 15 reps
C.
5 Rounds for time
400 Meter run/walk
PVC Overhead squat X 15 reps
12 comments:
Mod B in 14:55....encouraged by E.C.'s yells as well as the glowing light of Nancy's shorts.
Jo
Congratulations to Neal on his snatch PR yesterday! 185#, I believe (but correct me if I'm wrong). Truly impressive.
mod b
13:42 I think?
Sam
Mod C in 15:43 - Great job everyone on succesfully completing the "Nancy" workout this morning!
-Decker
Nice job Neal!
B, 13:34.
tomorrow im wearing a neon jumpsuit to be brighter than nancy.
jon - the 0600 group will see you tomorrow, right?!
ec
Hey, Nancy! What's your middle name? Maybe we should have a workout named after that too... Triple Decker for the torso, Nancy for the legs...
See you then, EC...
correction....Mod B (45 # bar) - there was no way I was just doing the pvc pipe ;)
We better see you tomorrow morning Jonathan!! My name is changing in less than 3 months to "Nancy Decker Lent" (Decker will become my middle name) - I would prefer to still be called "Decker".
-Decker
and in 3 months, Nancy, we all start wearing black....
12:00 something this morning, mod A; no Rx on this one until I get my shoulder implants.
Where's Karen?
Nigel
Version A in 15:09.
Mike
So, not that I'm procrastinating instead of doing my final paper edits, but the last time we did Nancy was March 3rd.
Granted, I seem to remember 600m runs instead of 400m runs, which could be the real explanation for the 10 minute difference in my time...
:)
Jo
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