3 rounds for time of:
800-meter run
15 overhead squats
♀ 105 lb
♂ 155 lb
Post time to comments.
Stimulus and Strategy:
Today's workout is a spin on the classic benchmark workout Nancy, with longer runs and heavier loading. Push the pace on the run efforts, while still ensuring you can get to the barbell and right to work. Aim to finish each run in under 4:30. Choose a moderately heavy load that's challenging — one that may allow you to go unbroken to start but will likely require breaking the reps into 2-3 sets. Consider 10/5, 8/7, or even 5/5/5 as possible rep schemes, with minimal rest between sets.
Intermediate option:
3 rounds for time of:
600-meter run
15 overhead squats
♀ 75 lb
♂ 105 lb
Beginner option:
3 rounds for time of:
400-meter run
10 overhead squats
♀ 35 lb
♂ 45 lb
Resources:
Running | Change in Support Drill
The Overhead Squat
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Comments on 260803
140 Comments
56M
18:51 800m/95# OHS
M/42/185
135lb
27:44
55# ohs
115lbs
16:47 not Rx. Did 2400m echo bike for the first run to warm up better and actual 800m runs for the other two. My left ankle doesn't take to more than a mile of running kindly yet. Times: 3:52/4:03/4:06. OHS w/ 135lb. Warmed up with 155lb and opted out for the WOD :) Reps were 7+8/15/15. The first 7 reps were from the rack and the rest were from the floor. Re-racking the bar behind the head felt way too dangerous on the shoulders. OHS times 1:54/1:29/1:20.
15 ohs @ 85#
800n
19:25
So fun! Love ohs and outside.Two faves - one wod
Intermediate Scale
As scaled, 16:15.
OHS went pretty well, did 15 / 10-5 / 10-5. Tried not to dog it too much on the runs. Day 123 post-surgery.
53m/5'10"/185
Overhead Squats - unbroken
Negatuve splits on the runs
3:50, 3:40, 3:30 ish
Rx, runs on the trueform… 21:20
runs were intentionally slow: 3:39/3:59/5:07
OHS: unbroken / 9+6/ unbroken
Correction
runs were 4:39/ 4:59/ 5:07
Correction
runs were 4:39/ 4:59/ 5:07
135 overhead squat all sets of 15 unbroken
800m run
25:33
35 #DB’s- shoulder rack
24:34
115lbs
First day back to crossfit after a 6 month break.
800 M Row
15 OHS (125lbs)
Time: 19:50
105 lb ohs 1st round
95 lb ohs 2nd and 3rd rounds
19:17 time
95 lbs
20 lbs
14:35
(sick)
3 Rounds
1/2 mile Elliptical + 30lb Overhead Squat
18:57
3 rounds
800m row
15 overhead squats @30kg
= 16:03
AMRAP 5:37
Cleans#95
TTB
1, 3, 5, 9.............pattern
Made it to round of 9 cleans and completed 8
Intermediate+ 800m run, 15 OHS 115. 18:51
16:02 Intermediário
40/F
10:51
800m
105lbs
16:48
14:24 Intermediate
First day back in over a year… that was rough.. didn’t finish even scaled
3 rounds 1000M row
2 rounds of 15 OHS @ 135 #’s
quit at 29:30… would have probably got hurt on that last set of OHS’s
Masters
3rounds for time
400m walk/run
10 OHS to target with 15# bar
17:19
15 pound vest
First set of ohs was to 10 rest was to failure all under team
Legs got weak QUICK
Dilemma: 👟
65lbs, 33:33
45lb ohs
18.55
OHS 135#
10/5
8/7
8/7
29:13
M 56/210/6’
Rxd run but scaled bar to #105.
19:18.
Well done!
Female 40; 114lbs
Awesome!
3x
800m run
DB10 OHSquat 15/15
19:42 intermediate walked (less than :30 )on runs 2 and 3. Unbroken round 1, then 6/5/4 after that.
dad: 19:39 with 10 ohs at 15lb and 400m (walk/jog)
180lb/47/176cm
600 run
15 OHS at 50
600 run
15OHS at 50
600 run
15 squats
Nicely done!
20:58 intermediate
Mod:3 RFT 800m row-squats on slant board with 35# bumper plate-broken into OHS squat components per Pamela Gagnon recommendations re OHS limitations - i.e. plate held out fully extended in front in ATG squat-stand out of squat to lift OH: 13:53
Way to go with that mod, BG!
Fantastic mods! Great work. Now I'm going to have to look at the recommendations. I'll need them at some point! Thanks for sharing.
Rx 14:54
*8/7 on Overhead Squats.
*Squat Snatched into sets.
**Big Nancy! That was a cool challenge!
And you continue to conquer the challenges! Nice job!
Big Nancy indeed, and big performance by you as expected!
Big Nancy it is! Well done!
800 m run
40 kg OHS
18:33
Great!
Great job!
36 cal echo bike
15 OHS @ 65#
run 200/walk 200
first time running since 2nd baby!!!
Congrats! Nice work getting back to it!
M 35/ 175cm/ 67 Kg
Intermediate version, changed the running for rowing 800 mts
17:47
75#
17:30
M33/205/6'
15:36 RX
Beast!
3 rds for time
500 meter row
15 overhead squats at 105 lbs
14:00
M/45/175
Time: 18:37
Well done!
55-lbs, 20:32
OHS are my kryptonite. Nancy was my worst nightmare. Until now.
Many people's! Great work despite the Superman-esque problems!
Ladies Rx
23:04
Asked myself, "what do I want to prioritize today?" Overall time, run times, or BB weight? I could have done a much lighter weight to maybe go UB each set and push the pace on the runs, but instead I chose BB weight and focused on execution of both lifts (snatch and OHS). Broke the OHS 5/5/5 each set. Probably took longer breaks than really needed but I didn't want time to get in the way of first concentrating solely on the snatch to get the bar overhead then shifting focus solely on the OHS. While this may have been a test for some, it was training for me and the point of training is to expand the boundary of performance concurrent with not crossing the boundary of injury.
Moves like this: form over speed, is always wise! That said, based on your time you weren't slacking either! Solid work as always, LK!
I was right there with you today on all of this including the 5/5/5 rep scheme. Especially agree on that last sentence!
Love the thought process on what to prioritize. and the difference between a test and training. Thanks for sharing that!
Intermediate
15:12
29:13
Rx scaled modified version:
3 rounds for time of:
800-meter run
15 dumbbell overhead squats
15kg dumbbell
15:40
Good job putting in a lot of work with adaptations!
13:35
Woman’s RXd.
24:17.
legs still sore from Friday. Shoulder pain for weeks. Threw a wrist tweak to start the last round of OHS made for a 5-6 minute timeframe to do 15 reps. Wah wah wah no one cares. Keep moving!
We care! Hope the shoulder pain goes away. Great job pushing through the residual leg soreness on those runs!
I second what Favo said!
Similar feeling here James! 💪🏻💪🏻👊🏻
1000 m row
45# barbell OH squat
22:25
600m run
15 OHS #35
15:50
Beginner option: 15:01
Intermediate, 75lb barbell.21:26.65. Hit the wall pretty hard starting on the third run.
105 lb barbell
11:26
800m run
120# dumbbell squats
Beginner
400 meter run
45 lbs bat on squat
3:00 each set
3 x 20kg OH squat - just learning technique
Scale Int with 95#.17.38
16:37
3 rounds Intermediate .37 on treadmill
20# bar
3 RFT
Ride 2.4k no arm echo bike
15 overhead squats @105#
17:31
Odd time are the bike. Even times squats
All squats unbroken.
Round times
R1 | 04:43 |
R2 | 01:09 | -214 s
R3 | 04:45 | +216 s
R4 | 01:08 | -217 s
R5 | 04:45 | +217 s
R6 | 01:01 | -224 s
Ø 02:55
Great going UB, BB!
Excellent work!
3 rounds
600m run
15 Overhead squat 40#
-60 cal assault bike
-15 OHS (85 lbs)
17:57
Intermediate
19:03
Ran on air runner
800 m
55 oh @ 15 reps
10-5 on the overhead squats
12'31''
16:00
Rx 22:18
Runs 03:42-03:32-03:37
Divided all 3 OS rounds in 5-5-5
Intermediate
15:04
2400 m run, 45 Front Squats 135#
Time: about 30:00
3 Rnds
800m run
15 OHS 115(52)
600m run
15ohs (50kg)
Intermediate-20min 30s
3 rds of
800m run
15 ohs (30kg)
intermediate/13:14
3r
600m run
15 overhead squats(34kg)
11:26
👌🏻👌🏻👌🏻 in the other hand I had no clue and took a beat out of it 😅