Friday 170728

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Accessory

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Band Pull-Aparts

Accumulate 75 Reps.

This should be with relatively light resistance and should be accomplished in 3-5 sets.

The will be performed after the WOD.

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WOD

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Jackie

Complete for time:

Row 1000m

50 Thrusters, 45#/35#

30 Pull-ups

Compare to: 6/4/15, 1/14/15, 1/10/14, 6/19/13, 2/25/13, 2/15/12, 12/12/12

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Dev is happy because today’s thrusters will have no wheels on them!

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Benchmark WOD: Jackie

 

in 2013 Jackie made an appearance in the CrossFit Regionals. Today you’ll get your shot! Breaking down this workout you have a long-ish row that requires careful pacing, a bunch of thrusters, and you finish with a large set of pull-ups. Like most workouts, this one is going to come down to each individual. With the row, be careful not to start out at your 500m pace. This is a common mistake and when you are forced to throw down in the second half, the damage has been done and it’s going to impact the rest of your workout. Find a pace that you can stick to for all 1000m. For the thrusters you have to commit to large sets. We’ll see many of you do 50 straight today. If even with this lighter weight that’s not in the cards, think 2 sets of 25. Yes your legs and shoulders will get fatigued, but this will be completely mental. Keep your head straight. The finisher is the pull-ups. This will come down to your abilities on the pull-up bar. We’ll talk about strategies for this portion with considerations on whether to do a few larger sets or break it up into smaller chunks with short rest. However you perform this workout today, you’re sure to get what you’re after. See you in there!

1 thought on “Friday 170728”

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