06.14.2023 Girl WOD Nancy

Strength
try 3 sets of the complex as warm up
then 8 sets
every 2:00
clean lift off with 2 second pause at knee
power clean
power jerk
set 1-3@ 75%
set 4-6 @75-80%
set 7-8@ 82+%


WOD
"Nancy"
5 rounds for time
Run 400m
15 overhead squats 95/65

06.03.2022

Warm Up
2 rounds
5 yoga push ups
10 PVC Cuban press
5/side DB high pulls
5/side DB strict press

Mobility Primer
3 sets
A. 8 x banded face pull Y press- during the first portion of the movement make sure your forearms get to vertical and then press to your snatch/overhead squat grip

B. 10 x PVC lift offs- go as narrow as possible with hands while still lifting arm up until it is in line with the ears. The more narrow the grip, the harder the exercise.


C. 5 x each side squat Ys. With light plates, sit in a deep squat, and raise each arm one at a time into the Y position.


Running warm up
Skips A, B, C

4 x 25m pick ups


WOD
"Nancy"
5 Rounds for time
400m run
15 OHS 95/65

07.08.2021 "Nancy"

Warmup
3 sets
5 half kneeling bodyweight windmill
30 tall plank shoulder taps
10 beast to alternating leg through
30 second bent hollow hold with single leg extended (switch every 5 sec)

Strength
3 sets
A1. DB bench press@ 2020 x 8-10 reps
A2. DB pull over @ 2020x 8-10 https://youtu.be/owr5y-s6-Qk

3 Sets
B1. T-bar row @10X1 x 5.5.5 first set of 5 reps is the heaviest. Then unload for the next two sets of 5 reps https://youtu.be/-4DgImN_G7o
B2. Wide grip pull ups x 4-6

WOD
Nancy
5 rounds for time
400m run
15 Overhead Squats 95/65