NEWS
INDOOR/OUTDOOR WOD SCHEDULE
- Mon – Outdoor
- Tue – Indoor
- Wed – Indoor
- Thu – Outdoor
- Fri – Outdoor
- Sat + Sun – Outdoor
WOD
“Nasty Nancy”
5 Rounds
500 Meter Run
15 Overhead Squats
15 Bar Facing Burpees
Weight: 135/95
5 Rounds
500 Meter Run
15 Overhead Squats
15 Lateral Burpees
Weight: 95/65
5 Rounds
300 Meter Run
15 Front Squats
15 Burpees
Weight: 95/65
WOD GUIDANCE & GOALS
Run at your 5k pace, when you get to your barbell you should be able to take one breath and pick up the bar. For the overhead/front squats, choose a weight you can do for 10 reps before having to rest. Do the burpees at the same pace as your run, no break just keep moving. Target 25 minutes.
Post Time to Comments.
HOME WOD
5 Rounds
500 Meter Run
20 Squats
20 Burpees
ENDURANCE
10 x :60 hill run, jog down
23:06, 300m row, 45# FS, reg burpees r 1, in/ out burpees r 2-5
29:49@ 65#
28:12 with 75# front squats
Nasty indeed! 24:49 mods all around:
45#front squat in and outs because I forgot a mat
25:29 55#;burpees (15/10×4)
Oh forgot! Front squat too! Modified everything but the run!
One of the worst ever. I’m still sweating.
4+200m @ 30 minute cap (115#)
30:52 mc — 115#
burpees got real in round 3. made me pay for ohs.
24:40 75#OHS (first 4 rounds straight, 5th round 13-2), lat burpee step-overs
29:36 115#
30:31 @ 65#
All overhead squats unbroken
32:37 75#
Wow. One day I want to run without a huge $&@)! hill….
24:47. run/65# OHS/ reg burpees not over the bar
28:42 65# / lateral burpees
23:44 65#
21:29
ski
g2oh 25#
slam ball 15#
27:42, #35, lateral step over bar burpees, row
25:46 sets of 10 after first round. Front squats 85#
MV – 20#bb front squats 37:12
Oops db not bb
after 29:00 and before 30:00 300 m run/15 55# OHS/10 bar facing burpees – first time running in 5-6 weeks, 4th rnd run calf tightened – last run was 300 m ski erg
25:02 95# / bar facing / row
31:37- 65#/reg burpees
🤢
27:42, #35, lateral burpee step over bar, row
24:52 MC – 65#
I have no clue what the hell track I was on today….
22:44
5 rds of:
500m run
10 55# OHS
10 bar facing burps
SLOGGED through this one. Body was SO.TIRED.
35:47Rx squats unbroken, everything else molasses
MAx – 33:04
33:20 MAx- 25# OHSs
28:55? 500m / weight scaled for ohs / reg burpees (can definitely feel my ohs improving)
Super cool you used a workout from the games this year!
24:17 @ 65#
29:30 95# OHS – lateral burpees.