Nautical Nancy

I've done variations of this but tonight was the first time I've done Nautical Nancy in the strict, "Five rounds, for time" way. 

Five rounds for time:

500m row
15 overhead squats (95lb)

16:59 rx'd

Nicole wrote down 17:00, but I made her change it, because I made sure to lock out before that second was up, and also because I'm a wanker. 

I'm happy with that time.  Hell, I was only 20 seconds slower than Shae, and anytime I'm in the same neighbourhood as him on a WOD, I'm not gonna complain. 

I took it relatively easy on the rows (all were between 1:50 and 2:05, plus transition time)

As a result, I was able to do all but one of the OHS sets unbroken, or at least without lowering the bar.  I did pause a bit or adjust my balance.  I also did the squats fairly quickly.  That's really the key to doing well on this.  Putting the bar down, picking it back up, re-setting your feet... those things will all cost me far more time than if I row the 500m in 1:40 vs. 1:55.  Plus, the more time you hang out with the bar above your head, the more fatigued you get, and the more you wear out your shoulders. 

Snatch, 3/5 Nancy, Deadhang PLUs

A. Snatch
Hang Power Snatch 2-2-2-2 @~65%

Power Snatch 2-2-2 (as ~ 70,74,78%)

We didn't follow this exactly.  Did  95, 115, 125, 135, 145.


B. 3/5 Nancy
3 rounds NOT for time:

500M Row
15 Overhead Squats 105/70lbs (scale to 95/65 75/55 65/45 or empty barbell)

Done.  Did the OHS uninterrupted. 


C. Deadhang Pull-ups
2 x max reps (score by total reps), rest ~3 minutes between attempts (no bands, beginners do negatives for 2 sets of 5)

I did 12 and 6.

Max Squats / weighted PLUs / "Nancy"

Squats and PLUs were:
1-1-1-1-1

For squats, I did 185-205-215-225-235(f)-235 (PR)

For PLUs, I did 25-35-45-55 (all dumbells) and then got out the chain belt to do 60.


Then, it was time for yesterday's WOD "Nancy."

For time, five rounds of:

400m run
15 95lb overhead squats.

I managed to do all but one round of the OHS without putting the bar on the ground midway through. (I'm not counting the failed snatch to start round three.)

I did it in 15:47 and am pretty happy with that. Doing the max back squats before was a pretty good warm-up for this one.

Here's a video of Nancy. Only difference is these dudes take the weight from the rack, and Harlan and I snatched it from the ground (which is slightly more manly).