Warm-up Drills
I. Row 500m (no straps)
II. 6 x Dynamic Drills w/ 10 x Hollow Rocks after each
III. Mobility (Squat, Front Rack & Overhead Emphasis)
Impact/Focus: Back Squat
Warm-up Sets/Reps x 6:00 building to a starting weight.
Every 2:30 x 6 Rounds Total
Back Squat x 5-5-3-3-1-1
Climb weight across sets to the best one rep set on the day/PR.
Lightweight or Barbell Drop Sets to warm-up for thrusters in the following Benchmark WOD: “Jackie”.
Post scores to comments.
“Jackie”
For time
Row 1000m
50 x Thrusters (45/35lbs)
30 x Pull-ups
Notes:
This is a Benchmark WOD.
Reference any scaling or training notes/scores from 11.14.2023.
Link to training found HERE.
Rx+ Rest 3 minutes Post Jackie before completing for time: Row 500m + 20 x Thrusters (115/85lbs) + 15 x C2B Pull-ups. Rest 4 minutes before completing the following for time: Row 250m + 10 x Thrusters (135/95lbs) + 10 x Bar or Ring Muscle-ups.
Post scores to comments.
Video Resource Links:
• The Back Squat
• Rowing
• The Thruster
• The Kipping Pull-Up
