WODs
 | Thu, Jun 28 2018 |  |
| Nautical Nancy | 20170522 Primer | Assault on Nancy | Nancy |
Nautical Nancy
(Time, Rx+, Rx2)
5 RFT:
400m row
15 OHS (95/65)
Rx+: 115/80
Rx2: 75/55
| Sarah | 19:46 Rx | 2 thumbs down!!! | | Duane | 23:16 Rx | |
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20170522 Primer
(Weight)
10:00-15:00
3 Sets, resting as needed between:
10 Front Rack Box Step-Ups
10 Barbell Rollout
Front Rack Box Step-Ups…
We are looking to 'light' load the body with a barbell in the front rack position. With the goal being a “pull” to extension, and not a “push”, we can feel any sort of angle change in our torso given the barbell position. Aim to keep the shoulders stacked over the hips here. Start with an empty barbell and only climb if technique is sound.
**Use a box height and weight that allows virtuosity in this movement!
Barbell Rollouts…
Aiming to activate the mid-line here. Start from a kneeling position, and slowly add range of motion as we build in comfort. Priming the abdominals and midline stabilizers for heavy squats to follow.
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Assault on Nancy
(Time)
5 RFT:
15 Assault Bike
15 OHS (95/65)
Rx+: 115/80
Rx2: 75/55
|
Nancy
(Time,  Named WODS)
5 Rounds for time:
400 Meter Run
15 Over Head Squats (95/65)
Rx+ - Naught Nancy
***Mobility Restricted athletes complete Front Squats in place of OHS (135/95)
Planned: Wed,Jun26,2019 Thu,Jun28,2018 Thu,Apr5,2018 Wed,Jun28,2017 Tue,Jan17,2017 Fri,Aug5,2016 Tue,Oct13,2015 Thu,Aug27,2015 Sat,Jul5,2014
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