Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review
Impact/Focus: Weighted/Strict Pull-ups & Thruster Triples
Warm-up Sets/Reps: Movement Review from PVC through Barbell Thrusters, Scap Pull-ups (or Snap Ring Row) and Strict Gymnastic sets of Pull-ups (weighted if able).
Every 2:30 x 5 Rounds Total
Thruster x 3-3-3-3-3 (climb weight as able)
Pull-ups x 5-5-5-5-5 or
Ring Rows x 7-7-7-7-7 (Strict with pause at both top and bottom of ROM)
Notes:
Climb weight across sets to the best three rep set on the day/PR.
Second option is to build to a working weight, and perform sets to improve capacity with the Thruster movement/improve technique and movement points of performance.
Post scores to comments.
“Jackie”
For time
Row 1000m
50 x Thrusters (45/35lbs)
30 x Pull-ups
Notes:
This is a Benchmark WOD.
Link to the most recent “Jackie” Benchmark WOD date: 12.13.2022
Rx+ Rest 5 minutes Post Jackie before completing for time: Row 500m + 35 x Thrusters + 20 x Pull-ups. Rest 4 minutes before completing the following for time: Row 250m + 30 x Thrusters + 10 x Pull-ups.
Post scores to comments.
