2014-09-18

THURSDAY WORKOUT

A benchmark girl WOD with a twist...

WORKOUT:
"Nancy-ish"
400m Run
15 Overhead Squats (65#/95#)(Must snatch into position)
400m Run
15 Front Squats (95#/135#)(Must clean into position)
400m Run
15 Back Squats (135#/185#)(NO RACKS... Must clean & jerk into place)
400m Run
15 Front Squats (95#/135#)
400m Run
15 Overhead Squats (65#/95#)
(25 minute cutoff)

You must make your own weight changes for this workout and the cutoff is longer so try not to scale the run distance if you can help it...

Scale options for weights will be as follows:
#1 - (53#/83#/113# & 85#/125#/155#)
#2 - (45#/75#/105# & 75#/115#/135#)
#3 - (35#/65#/95# & 65#/95#/115#)

Try to stick as close to these as possible and make weight changes as simple as possible...

POST YOUR SET UP AND TOTAL TIME TO COMMENTS

11 comments:

Jordan said...

16:42 rxd

Lisa Dempsey said...

20:59 (53#/63#/73#/73#/53#)

The feeling I had before this WOD(a mix of butterflies, fear
and excitement) reminded me of high school track
when we knew we had like 50 400m repeats to hit in :70 or under.
So I guess today is Throwback Thursday for me. haha

Anonymous said...

19:51 #3
Dave

John Dunn said...

22:40
75# - 125# - 145#

Leah said...

21:43
45/75/85

Crystal Stidham said...

23:58
63/93/93
Hyperventilated at the very end, but maintained positive thoughts during the running. :)

Colin McDermott said...

20:23 rxd

Anonymous said...

23:40 just made thanks to everyone watching and encouraging the last 15 overheads thanks to you all I did option 3 thank god :)


Roger

Darren said...

Shoulder issue, so...
8 each leg split squat @ 95#
15 front squat @ 115#
16 dead lift @ 185#
All the 400m runs
19:08

Carolyn said...

DNF did 3 OHS on last element
Opt 3 at 35/55/75#
Sasha and Dave...thank-you on last 400m.

Chris Daniels said...

19:32 65/85/135