For TimeIntermediate~18 min
Nautical Nancy
Partner
5 rounds for time of:
500-mrow15overhead squats (95/65 lb)
Equipment
BarbellPlatesRowing Machine
Workout Details
- Stimulus
- Row-based variant of Nancy that emphasizes posterior chain and overhead stability under cardiovascular fatigue. Each 500m row should take roughly 1:45-2:00, followed by unbroken OHS. The transition from the rower to a loaded barbell taxes shoulder stability and hip mobility. Target sub-20 minutes at Rx.
- Score Type
- Time
- Rep Scheme
- Couplet