Monday, May 6, 2013

Nancy

5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps
Posted by at

4 comments:

  1. ChrisMay 6, 2013 at 3:10 PM

    Not my fastest time, but definitely better than last time. Ass to Dynamax for the OHS's

    TT: 16:30

    Good WOD

    ReplyDelete
  2. Craig FletcherMay 7, 2013 at 7:57 AM

    I did something else today, might try this one tomorrow.

    Had 4 dudes over at 6:30 AM today, that was fun!

    5 RFT
    Row 500M
    20 elevated ring pushups
    (feet up on 20" plyo boxes, rings hung 4 inches lower than top of boxes)

    18:13

    This was hard!

    Two of my buddies did 500M rowing sprint for the first time ever.

    Mike (age 46) 1:39.3
    Todd (age 39) 1:39.5

    No one puked

    ReplyDelete
  3. Craig FletcherMay 8, 2013 at 7:36 AM

    Dang Chris you whooped me. It's because my running is so terrible. My goal was to do all sets of OHS unbroken... and I almost got it. I dropped the bar after rep 13 of round 4 because I lost my balance. Otherwise all OHS were unbroken.

    TT 17:41

    Oh, I did run/row500/run/row500/run

    Getting in and out of the rower burns up precious time.

    ReplyDelete
  4. JustinMay 14, 2013 at 6:31 AM

    Chris, I was in a similar boat, not my fastest, but definitely not my slowest either. 16:55 as rx'd to dynamax. I struggled with the OHS, only first and last rounds were unbroken, my hamstrings feel pretty broken after 150 back ex.

    Also, my fastest times are over 2.5 years ago when I did not hold myself to the dynamax standard for OHS, and one inch on range of motion for 95# OHS can easily make the difference between blowing through 15 lightning fast and struggling like hell to go 11 & 4.

    ReplyDelete

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