Warrior Women Wednesdays
Warrior Women Wednesdays
Metcon
10min EMOM
Even: 15 weighted V-Ups 25/10
Odd: 10 Barbell floor wipes
Even: 15 weighted V-Ups 25/10
Odd: 10 Barbell floor wipes
Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
400m Run
15 Overhead Squats, 95# / 65#
Intermediate
5 Rounds for Time of:
400 meter Run
15 Overhead Squats (65/45 lb)
5 Rounds for Time of:
400 meter Run
15 Overhead Squats (65/45 lb)
Beginner Option
4 Rounds for Time of:
400 Meter Run
10 Overhead Squats (45/35 lb)
Good Times for "Nancy"
– Beginner: 17-20+ minutes
– Intermediate: 13-16 minutes
– Advanced: 10-12 minutes
– Elite: <9 minutes
Mobility Cash Out
Mobility Cash Out:
– 2min Assault Bike/400m Jog/2min Row (Cool down speed)
– 20 passes(up/down) Barbell(45) Smashing
(Quads, IT band, Hamstring)
– 2min Assault Bike/400m Jog/2min Row (Cool down speed)
– 20 passes(up/down) Barbell(45) Smashing
(Quads, IT band, Hamstring)
