July 3, 2019

Jill displaying what you should look like post Nancy!
“Culture eats strategy for breakfast.” – Peter Drucker

In business, this is ever important for leaders to fully understand. That the culture of a team is everything. Over any marketing plans, product launches… anything.

The same is true for us as athletes.

We’ve all heard the line, “it’s not the size of the dog in the fight, but the size of the fight in the dog”. The picture perfect strategy, executed half-heartedly, will always be beaten by the less-than-ideal strategy, but executed with full heart.

Our character is our back bone. It won’t be our strategy that we fall back to in round 4 of “Kelly”. In our darkest hour, where we need it the most, we will fall back to something far deeper. Our character. Our purpose for doing what we do. Cultivate that, and everything else falls into place.

A) : Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

Rx(OPEN/PERFORMANCE): as written
Scaled(FITNESS): 45/35
*scale run as needed

Target Time 12-16min
Time Cap 20min

Next Level
B): Pausing Overhead Squat
7 Sets of 1 Rep

In each, there are (4) pauses, each for a single second.
Pause #1 – 1/4 of the way down (quarter squat)
Pause #2 – Halfway down (parallel)
Pause #3 – Absolute bottom of squat
Pause #4 – Halfway up (parallel)

Set #1 – 40% of 1RM OHS
Set #2 – 45%
Set #3 – 50%
Set #4 – 55%
Sets #5+6+7 – 60%*RECORD IN WODIFY
All repetitions are taken from the rack.

C): 3 Position Squat Snatch
On the 2:00 x 5 Sets:
1 High Hang Squat Snatch (pockets)
1 Hang Squat Snatch (knee-level)
1 Low-Hang Squat Snatch (shin, but not floor)

On each rep, pause for a full 2s in the catch position (bottom of squat) before standing. On the third and final rep of the complex, the low-hang is below the knee, but *not* touching the floor. We are aiming to hold onto the bar throughout for an unbroken complex.

Set #1 – 60% of 1RM Squat Snatch
Set #2 – 65%
Sets #3+4+5 – 70%*RECORD IN WODIFY