WORKOUT OF THE DAY
“Nancy”

Benchmark WOD: “Nancy”

5 Rounds:
400m Run
15 Overhead Squats (95/65#)

For time.

September 19

Skill Work:
15 minutes of open skill work. You know the drill. Double-unders, kipping, handstands. Find a weakness and attack it.

Conditioning:
10 min AMRAP:
5 Pull-ups
10 Push-ups
15 Air Squats

Rest 2 minutes, then:

5 min AMRAP:
5 C2B Pull-ups
10 HR Push-ups
15 Air Squats

September 18

Strength:
Romanian Deadlift: 10-10-10

Conditioning:
20 min EMOM, death by:
Deadlifts (205/145#)
Over-the-Bar Burpees

Perform 1 Deadlift and 1 Over-the-Bar Burpeee the first minute, 2 Deadlifts and 2 Over-the-Bar Burpees the second minute, 3 Deadlifts and 3 Over-the-Bar Burpees on the third minute, and so on, continuing to add 1 each minute until you cannot complete the required number of reps in the given minute, then start back at 1. Continue to climb the ladder in the same manner until time expires.

Score = highest round of completed reps

September 17

Strength:
Push Press: 2-2-2-2

Then,

Split Jerk: 2-2-2

Conditioning:
12 min AMRAP:
15 S2OH
400m Run

September 16

Coach Christine goes under the knife Wednesday for full elbow reconstruction.. so we’re sending her off with a few of her favorite things….

Strength:
Power Clean: 15 min to establish heaviest set of 2 (tap and go)

Conditioning:
5RFT:
7 Power Cleans (185/125#)
50 DUs

September 15

Strength:
Pause Front Squats: 3, 3, 3, 3, 3
2 Second pause at the bottom of each squat, working up to heaviest set

Conditioning:
For time:
50 Wallballs (20/14#)
40 Box Jumps (24/20″)
30 KB Swings (32/24kg)
20 Burpees
10 Muscle-ups

September 13

Conditioning:

20 min AMRAP:
5 KB Front Rack Lunges (L) (32/24kg)
5 KB Front Rack Lunges (R)
10 Goblet Squats
15 HR Push-ups
20 Hollow Rocks

September 12

Strength:
Power Snatch: 15 min to establish a 1RM

Conditioning: 
“14.1”

10 min AMRAP:
30 DUs
10 Power Snatches (75/55#)

“Jackie”

Strength:
Push Press: 15 min to establish a 1RM

Conditioning:
“Jackie”

For time:
1,000m Row
50 Thrusters (45/35#)
30 Pull-ups

September 10

Strength:
Weighted Strict Pull-ups: 2, 2, 2, 2, 2*
Working up to heaviest set

Weighted Strict Ring Dips: 2, 2, 2, 2, 2*
Working up to heaviest set

Conditioning:
3 min AMRAP: Burpees
400m Run

Rest 2 min, then:

3 min AMRAP: Burpees
400m Run

Score = Total # Burpees + Cumulative Run time (first 400m split + second 400m run split)

1 161 162 163 164 165 182