Nancy workout
5 Rounds: 400 m Run & 15 Overhead Squats
Nancy alternates running with overhead squats for five rounds. The overhead squat needs mobility and a stable midline, and arriving at the bar out of breath makes both harder. It is a good check on whether your overhead position holds up under fatigue.
The workout
5 rounds for time of:
- 400 m run
- 15 overhead squats (95/65 lb)
Time cap: 25 min
Loads the timer ready to go: For Time with a 25:00 cap.
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Needs the latest version of SnapWOD.
Rx loads
Time cap
Most gyms cap Nancy at about 25 minutes. If the clock runs out, note how many reps you completed. Change the cap in the app before you start if your gym uses a different one.
Scaling options
- Lighter bar or a PVC pipe for the overhead squats.
- Front squats if the overhead position is not yet ready for load.
- Reduce to 3 rounds or run 200 m.
Strategy tips
- Take a few breaths before you snatch the bar overhead; a calm start saves reps.
- Keep a wide grip and press up into the bar on every rep.
- Break the 15 into 8 and 7 if you would otherwise drop the bar.
Related workouts
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