NEWS
- APRIL CLINIC: Just a friendly reminder that our monthly clinics continue on April 30 with Shoulder Wellness. For more information, to sign up (48 hours prior) or to see our 2021 Clinic schedule, click HERE. These clinics are FREE to all members!
WOD
“Jackie Squared”
2 Rounds
1k Row
50 Thrusters
30 Pull Ups
Rest 5 Minutes
Weight: 45#
2 Rounds
1k Row
35 Thrusters
20 Pull Ups
Rest 5 Minutes
Weight: 45/35
2 Rounds
1k Row
30 Thrusters
20 Ring Rows
Rest 5 Minutes
Weight: 45/35
WOD GUIDANCE & GOALS
The row is the “buy-in” to the workout. Target your 5k pace (1:50-2:15/500m) on the rower. You should feel fresh enough to pick up your barbell and get at least 25 thrusters before having to rest. Chip away at your pull ups in sets of 5-10, and maybe singles by the end of the set. During the break, walk around to keep your legs from tightening up, and stretch out your grip for the next row and sets of pull ups. Be consistent from the first to the second round. Target 8-10 minutes per round of Jackie.
Post Two Times to Comments.
HOME WOD
2 Rounds
1k Run
50 Jumping Squats
30 Push Ups
Rest 5 Minutes
ENDURANCE
Rest
9:42 and 9:56 35#
8:36 and 9:12 (30 thrusters at 35# and 20 RR)
7:58 / 8:52 MCx
7:45 & 9:09
9:55 10:17 MCx
9:28 + 10:33 MAx 15 strict with band
7:38 mcx – 4:00 row – 30/10/10 rest in hip crease – 15/8/7
8:34 mcx – 4:15 row – 15/10/10/8/7 rest in hip crease, once on floor – 15/7/8
that workout gets real real in second round of thrusters
7:36 MCx / 9:36 (subbed sit ups for thrusters)
7:30/7:50 MCx
9:39/9:57 30 Thrusters/15 PU
9:51 & 10??
35#
8:53/10:11 MCx
10:20/10:27 #45 BB
Scaled volume to 20 butterfly pulls ups for skill work
4:20/4:29 for 1k row
7:25/7:57 35#
8:35 / 9:40 MCx
10 / 9:40 35#
10:51 / 11:56 MCx
I think the whole thing took about 31 minutes. 35# thrusters, Black band PUs first time and black band plus red band PUs second time. Probably more pleasant without a mask.
8:12 /9:32 run,35#, push-ups
8:13 and 9:55 MCx