The workouts at our gym always include warm up, strength, conditioning, and mobility. Everything is customized to your level by a professional strength coach. Today's conditioning work includes running and overhead squats.
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Nancy? If so I hope Krista isn't working. This ones fun.
Warm up
Deadlifts to 185 (I tweaked a muscle in my back so I had to go light)
WOD
"NANCY"
5 Rounds of:
400m Run
20 Overhead Squats (sub lunges)
Result: 12:51

I love running in the morning!
6am
Cleans to 125

"NANCY"
5 Rounds of:
400m Run
15 Overhead Squats (65lbs)

Result: 14:59
AM: Hot Tub/Stretch. Power Snatch 121x2. Snatch 131x1. Power Clean 151x2. 5 Rounds of: 400m Run + 4 Turkish Getups (1 pood) in 16:07. Moving slow today.
Warmup

Bench to 165# x 5

"Nancy"
5 Rounds of:
400m run
15 Overhead Squats (75#)

14:20'something
Morning.
Warm up x2. (modified)
1st position Snatch 95x1.
Snatch 105x1x3.
Cleans 130x2. 140x2. 150x2. 155x2. 160x1.

"Nancy"
5rds 400m run
15 overhead squats (65lbs)
Time: 12:00

5:30pm- 40km bike with Heidi.
Enjoy your day!

Had to be home early today so work out from home.

CFWU
EMOM 10 mins 1st position power snatch 55x2
EMOM 10 mins hang clean 90x2

Wod: 5 rounds modified
40 DU
15 front squats (65)

10:06
Only 65lbs today Jane? Scaling down?
Warm up
Daily squats to 180
135x1, 150x1, 160x1, 170x1

Deadlift to 160x2. Not a PR but a PR for good form. So I will take it :)

WOD
"Nancy" - 10 mins cap
5 rounds of:
400m run
15 overhead squat (35) Good all them unbroken. Yay!!!

Did 2 rounds + run.

Great work nooners!!!
Have a great day!!!
I know Jason.. whimpy eh? :P next time! have fun- it hurts at rd 5 :)
Daily Squat
1 x 135, 225, 315, 355

Deadlift 1 RM
230, 270, 310, 350, 390, 415 F

At least the weight came off the floor today... but weird tight feeling in gluts and hams made my brain say "don't bother". Little reset and will be back at it in a few weeks.

WOD:
"NANCY"
5 Rounds of:
400m Run
15 Overhead Squats 95 lbs
Time: 12:22 (I think this is a PR, I need to check)

Nice work 7am!
Still going light. 1PM: EMOM10 clean 265x1, 275x1, 285x1x8, back squat 455x1, some conditioning stuff, mow the lawn with Randall. Pretty decent day. :)
Snatch to 120x3
65,75,85,95,105,120
Clean and Jerk to 190x3
105,125,145,165,185x2,185x1
Busted up old man today. Wrist, elbows and shoulders were sore. I'm assuming from last nights muscle ups. On the bright side the snatch was actually a snatch as opposed to last weeks.
Nice knees Billy...heehee
daily squat to 265lbs.
wasnt gonna do the wod not sure why I decided to as it kicked the shit out of me...
"Nancy"
5 rnds.
400m run.
15 ohsquats 65
19:15
really slow on the runs today. overhead squats were not that terrible.
Your just trying to get back at me for all the teasing I gave you... still a long ways to catch up.