Wednesday WOD – “Naughty Nancy”

30 Jun
0

A) Warm Up

2 minute run 

20 PVC OH Squat 

1 minute squat therapy 

20 UW BB Push Press

1 minute walking Lunge w/overhead reach 

3 minute shoulder flexion 

B) Strength

Work up to a heavy Push Press + Push Jerk + Split Jerk (Scaled - Find 3RM Push Press)

C) WOD

“Naughty Nancy”

4 RFT:

600m Run

25 OHS (65/45kg) 

D) Core

100 V Ups for time

E) Sport

Snatch - work up to a 1 RM

Clean and Jerk - work up to a 1 RM

100 GHD Sit Ups

Share This Post
Categories:

Leave a Reply

Your email is never published nor shared. Required fields are marked *

You may use these HTML tags and attributes:
<a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <s> <strike> <strong>

*