Conditioning:
Board WOD
Pick one:
“Nancy”
Run 400m
15 Overhead Squats (95/63)
5 rounds for time
Compare to Tuesday, 15 July 2014
Or…
“Elizabeth”
21-15-9 rep rounds of:
Squat Cleans (135/93)
Ring Dips
For Time
Compare to Friday, 20 August 2010
Strength or Skill:
Hang Squat Snatch
2-2-2-2-2-2-2
Starting at 55% 1RM
Or…
Pick any three (3) skills on the “Athletic Skills Sheet” to work on
For quality, skill completion, or time
Mobility:
Posterior Chain and IT band – 1:30/side
Anterior Compartment Smash – 1:30/side
Hip Capsule – 2:00/side
For Quality
Post time, load, skills and results, and experiences to comments
Nancy: 18:03, 48# OHS
Nancy: 15:50 Rx
Nancy 15:47 Rx
T.
Nancy. 17:41. Rx
D.
Ditto. 16.04
CWOD:
“Nancy”
12:44 Rx not a PR, but only 5 seconds off.
SWOD:
Good form work pulling under bar. Stayed at 165 (75%) and worked multiple reps. After the 60 OHS, the quads were pretty toasty.
Congrats to all those that PR’d on Nancy and Elizabeth. And to those that completed them for the first time RX!!
If you only did 60 OHS then you didn’t finish!
Nancy
13:30rx 6 sec PR
…after a weekend in Vegas I will take it.
Worked up to 85% of snatch weight
Nancy
22:05 Rx
Way to embrace the suck!
Haha! It was rough.
Elizabeth 11:36 Rx