Tuesday Workout: Nancy

Please note that Monday through Friday early morning classes start at 6AM now.

Secondly, please sign up for the 31 Heroes memorial workout. We will only be hosting 31 Heroes at 10AM on Saturday. All other Saturday classes are cancelled (except oly lifting at Noon, Intro and On Ramp).

Strength

Weighted Pullups 5,5,5

WOD

“Nancy”
5 Rounds

  • 400 meter run
  • 15 Overhead squat (M-95 W-65)

compare to 11/3.

 

30 thoughts on “Tuesday Workout: Nancy

  1. Wait so no open gym at 11 on Saturday? 🙁

  2. Pull-ups: 2 sets bodyweight, one set of 3 (almost 4) with 5lbs
    WOD: 16:34, 35#

  3. PU: 55lbs.
    WOD: 14:57rx

  4. PU: bodyweight, 20, 25
    WOD: 16:52 rx

  5. Pull-ups: 3×5 kipping with neg
    WOD: 20:30 @35# UGH!

    1. **** Hey everyone, we are only days away from the 31Heroes WOD, have you registered? If not, check out http://www.31Heroes.com and help support military families!

      1. I’d love to be there and help out Al, but flying until who knows when on Saturday. If I somehow get home by that time in the morning, I’ll be there!

  6. Up in Teterboro. Again.

    21-15-9-6-3
    Deadhang pullups
    Dumbbell squat clean thruster 35#
    Dumbbel swings 50#
    Handstand Pushups

    15:20

    Sprained my back yesterday, but it’s feeling a lot better now.

  7. Pull ups – 3 body weight and the rest with the purple band
    WOD: 18:20, 35#

    1. Saw the new ad on the way to Sweet Frogs today – looked great!

  8. 17:30 rx

  9. PUs: Body Weight x 2, 6# x 1
    WOD: 18:20 @79#
    14 seconds slower, but 12# heavier since 7/18/11… I think my running has fallen off a little

  10. PUs – 15# 5x5x(4×1)
    WOD: 21:07 @ 65# – 2 min improvement over last time I did Nancy on May 23- pretty happy!

  11. PUs: worked on BW – 3, 2, 4
    WOD: 22:55 @ 57# (my time keeps going up but so do my weights, so yay?)

  12. Pull-up:25#x5,35#x5,45#x4
    WOD:15:06 Rx

  13. PU: BW, then BB, BB
    WOD: 25:00 @47#

    Thanks to everybody in the 5:30 class for their encouragement. You guys rock!

  14. PU – 35, 40, 45 (4)
    wod: 13:37 rx

  15. PU’s – body wt., +10# (failed on 5th), +6 (failed on 5th)
    WOD- 16:52 @ 47#

  16. Pull Ups 30# AM
    wod 14:26 with 90#s of 16 walking lunges

  17. 14:41 true 400m at work

  18. Max hang clean – 219# (PR by 5 or 10)
    Push jerks – worked up to 187#

  19. PU: RB
    WOD: 20:09 (57#) – 48s faster than nov

  20. Pullups: GBx5, BBx5, RBx5, RBx3
    WOD: 20:33 (35#)

  21. No Pullups
    WOD: 16 min? w/ 53# kettle bell front squats.

  22. Pullups: RB
    WOD: 16:38 (57#)

  23. PU: 3 bw, ppl bd for remainder. (Mixed grip really helps, thanks for the tip, Lex!) WOD: 17:31 (45# x 3 rds, 50# x 2 rds)

  24. PU: 2 pu then 5 RR
    WOD: 16:35 (I believe) @ 65 (sub lunges for OHS)

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