Warm-up
Partner Up
P1- Row 500m
P2 – Squat therapy/efficiency
*Switch
WOD 1
โJackieโ
1000m Row
50 Thrusters (45,35)
30 Pull-ups
Scores/Comments from Jackie Performed on 7/20/17
Scores/Comments from Jackie Performed on 8/30/16
Scores/Comments from Jackie Performed on 12/10/15
Scores/Comments from Jackie Performed on 5/7/15
Scores/Comments from Jackie Performed on 5/29/14
Rest 10 Minutes – Coach Led Group Mobility
WOD 2
EMOM 15
1. 15/12 Calorie Row or Ski Erg*
2. 15/12 Push-ups
3. 15 Kettlebell Swings (1.5,1)
*Can sub 12/10 Calories on the bike
Level 2 โ 12/9 cals-12/9 push ups-(1.25, .75)
Level 1 โ 10/7 cals-10/7 Push ups-(1, .75)
ADV – Ring Push Ups
Coaches Tip – Give Jackie your full effort and donโt worry about WOD 2. Scale as necessary for WOD 2 with whatever you have left.
Extra Work
Box Squat with Chains
5-4-3-2-1
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