Wednesday 12-14-16

Coach's thoughts on today:

Do to the hour long class limitation I am putting 1/2 Nic&Nancy. Athletes attempting this need to be capable of a sub 20min Nancy, which is tough for many. So some people who want to do this whole thing today might not be the day but Benchmark Thursday or even at an open gym.

With that said -- This has the potential to be worse than you expect. Many of you can get 7 or even 8 rounds on Nicole (that's 2 miles right there) and then another 5x400m in Nancy. There there is potentially getting upwards of 100 pullups then with those pulling muscles tight you will extra resistance on the overhead squats. Oh and we did legs yesterday.



  • Catalyst Warmup

~ Row 500m, or run 400m, or Airdyne .75miles
~ Wrist Circles 10-15ea direction
~ Elbow Circles 10-15ea direction
~ Arm Circles 10-15ea direction
~ Over & Back 10-15
~ Arm Rotations 10-15
~ Triceps stretch & Sidebend 10-15ea     side
~ Torso Rotations 10-15ea side
~ Bow and Bend10-15
~ Hip Circles 10-15ea direction
~ Iron Cross/Cross kicks 10-15ea side
~ Scorpions 10-15ea side
~ Walking Lunge & Twist 10-15ea side
~ Spiderman Lunge 10-15ea side
~ Walking RDL & Leg Swings 10-15ea side
~ Kossack 10-15ea side


  • (1/2) Nic & Nancy (Time)

Half-Nicole followed by a full Nancy

  • Nic & Nancy (Time)

Nicole with an immediate transition into Nancy when completed.

Wodify does not allow for multiple scoring in a single workout...Put rounds and reps in the note. Also score each seperately (you may PR both in one!)

  • Half Nicole (AMRAP - Rounds and Reps)

  • Nicole (AMRAP - Rounds and Reps)

20-Minute AMRAP of:  
400m Run  
Max Rep Pull-ups

  • Nancy (Time)

5 Rounds for time of:  
400m Run  
15 Overhead Squats, 95# / 65#