Rowing Nancy

Rowing Nancy


Strength:

Shoulder Press, 3 x 6

Sport Strength:

1a) 4 x ME Shoulder Press @ 75% 1RM 

1b) 1 Rope Climb

WOD:

"Rowing Nancy"
5 Rounds for Time...
500 M Row
15 Overhead Squats (95/65)

Daily Challenge:

V Ups, 3 x 12

Mobility:

Bowler Stretch, Runner's Stretch, 60 sec

Post loads for your Strength/Sports Strength & Time for WOD to comments.

139 comments (Add your own)

1. BJB wrote:
WOD-16:26
Great 5:45 class

Thu, April 18, 2013 @ 7:02 AM

2. LESLIE wrote:
WOD 16:50 #65

Thu, April 18, 2013 @ 8:22 AM

3. Ray A wrote:
I think I'm going need to take a week off any pressing...left shoulder is lit up.

Using ICE and BIO freeze, let's hope it's better in a week. I miss being 18 and either never getting hurt, or being over it in 48 hours.

So for today I did some front squats for strength, and then rowed a 5K for wod.

5K - 19:11.

Thu, April 18, 2013 @ 9:40 AM

4. Justin wrote:
16:54 @ 75#

Thu, April 18, 2013 @ 10:02 AM

5. Meg H wrote:
Press 33,43,48,48
Front squat 43
4 rounds.
No idea my time. 15ish when I was on my 4th row.

Thu, April 18, 2013 @ 10:47 AM

6. Ryan wrote:
This was very much my Achilles heel. Before this I was never able to overhead squat. It was EXTREMELY humbling to only use the bar (#45), but the success was in finishing all 5 sets and getting a much better feel for the mechanics of the movement. Much work to be done, but I'm looking forward to it. Great 5:45 class today. WOD: 14:06 #45

Thu, April 18, 2013 @ 3:33 PM

7. Tyler wrote:
Not sure if its a good thing or not but I beat my regular NANCY time. What it does show me is that in just a few months of crossfit the awesome gains that can be made!

Wod 17:49 75#
that is a 6 sec. PR of the running Nancy! Awesome class and I owe Ginny for the awesome push late in that WOD!

Thu, April 18, 2013 @ 4:46 PM

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