150423 Invictus

Warm up:
5 min DROMs

A: E2MOM16 (8 sets)
Overhead Squat x 3-4 (135# x 3)

B: Nancy
5 rounds for time of:
-run 400m
-15 overhead squats 95/65 (75#)
Time: 18:25

C: E2MOM6 (3 sets)
Single arm dumbbell row x 10 @ 2110 (65#)

130122 Front Squats

CFSB C1W1D3

Buy in:
5 min jump rope
12 shoulder pass throughs
3 rounds of:
12 squats
6 chin ups
15 push ups

Strength:
Front squats 3 x 5
135-155-165

Metcon:
"Nancy"
5 rounds for time of:
400m run (treadmill)
95# Overhead squat x 15
Time: 18:38

Compared to:
120319
19:19

110827
17:30 (3 rounds)

110617
19:54 (scaled to 75#)

Cash out:
1a) 95# x 15 x 2 Good mornings
1b) 20 x 2 Sit ups (angled bench)

Nancy was unbroken until the very last rep of OHS. Bar got loose out front and couldn't recover.