Benchmark Wednesdays
“Nancy”
400 meter run
Overhead squat 95 lbs x 15
5 rounds for time
Use 65#, unloaded bar or PVC as needed.
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Wednesday the 15th of July, 2009
Posted on July 14, 2009 Dominic
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"Nancy"400 meter runOverhead squat 45 lbs x 155 rounds for time14:49first time attempting OHS
Quick swim:400y warmup drills and skills10 x 100 on 2:00Triceps are completely fried from yesterday. Not reccomended WOD for swimming improvement.
13:07 RxGoal was 15:00 with unbroken squats. Done.
13:07 rx. felt pretty good on the runs. OHS unbroken.
5 rounds of-400 m run 15 OHS (75lbs)-14:14..funny enough the run run seemed harder
5 rounds of-400 m run 15 OHS (75lbs)-14:14..funny enough the run run seemed harder
RX 16:16had to rest on shoulders every set. unbroken next time. runs in flats not very fast
RX'd all squats unbroken 19:54. Just snuck in under the cutoff. My back felt stiff in the runs I got a real strong burn from this one.Last time I did it at 75# and wasn't unbroken. then7 GHD1 weighted pullup 15#1 minute restx4 roundsFront Lever progression practicePlanche progression practicePS Dibo was moving fast!!!
"NANCY"400m/ 45lb bar OHS 5 roundsTIME 17:27
12:43Rx (PR)