Warm up:
1 round of:
300m Row
Butt kicks
High knees
Samson stretch
Walking toe touches
10 Burpees
5 Hang cleans (bar)
10 Thrusters (bar)

Strength:
5 sets @ 85-90% of: Power snatch + 3 Overhead squats

WOD:
“Jackie”

For time:
1000m Row
50 Thrusters (bar)
30 Pull-ups

RX is a men’s bar for both men and women; compare to January 14, 2015. Post loads and time to comments.
________

LEANFIT:
For time:

1,500m Row
50 bar Thrusters
30 Pull-ups
100 Double-unders

Post time to comments.

________

DE:
For time:

1,000m
50 bar Thrusters
rest 1 minute, then 6 rounds of:
400m Run
15 Burpees

Post time to comments.

Media:
Friday WOD, December 11, 2015

7 thoughts on “Friday WOD, December 11, 2015

  • December 11, 2015 at 8:59 am
    Permalink

    Strength: 145#

    WOD: 7:34 RX

    First time to try Jackie. I enjoyed it, look forward to improving my time.

  • December 11, 2015 at 1:28 pm
    Permalink

    Strength: Snatch – work to HS; (80%x1, 85%x1, 90%x1) x 2 (% of HS)

    WOD: 6:58 RX

  • December 11, 2015 at 1:30 pm
    Permalink

    ^ forgot to add my HS weight… 195#

  • December 11, 2015 at 2:01 pm
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    SC: 175#

    Jackie: 7:36 rx

    I was sick, so I’m thinking I can do a heck of a lot better next time!

  • December 11, 2015 at 4:41 pm
    Permalink

    160#
    Jackie: 6:19rx

  • December 11, 2015 at 9:03 pm
    Permalink

    #185

    6:41 RX

  • December 15, 2015 at 9:29 am
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    Strength 155#

    Jackie 7:50 rx

Comments are closed.