WOD Talk and Demo with Coach Kyle Benchmark Workout Nancy



“Nancy” – TESTING
5 Rounds for Time
400m Run
15 Overhead Squats (95/65/35%-50%)

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Free Exercises, Suggestions, and On-line Teaching at MovementLink.Match

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Scaling and At-Residence Kettlebell and Dumbbell Variations
(At-Residence WOD Talk)

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15 Overhead Squats (95/65/35%-50%)
~16 Double DB/KB Overhead Lunges (35s/25s/Medium)
~8 DB/KB One-arm Overhead Lunges (50/35/Heavy)
~10 DB/KB One-arm Overhead Lunges on Every Arm (35/25/Medium)
~10 Ruck One-arm Overhead Lunges on Every Arm

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400m Runs
Run Scaling:
7:30 – 10:00 Greatest Mile: Do 300m Runs or Alternate Between 400 and 200m Runs
10:00+ Greatest Mile: 200m Runs

WOD Talk and Demo with Coach Kyle Benchmark Workout Nancy

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