Warm Up:
3 rounds:
200-meter row
5 wall squats
5 scap pull-ups
10 alternating plank shoulder taps
5 kip swings
BENCHMARK WOD: JACKIE
For time:
1,000-m row
50 thrusters (35/45 lb)
30 pull-ups
Intermediate:
For time:
1,000-m row
30 thrusters (35/45 lb)
15 pull-ups
Beginner:
For time:
750-m row
30 thrusters (PVC pipe)
15 ring rows
Home Workout:
For time:
1,000-meter run
50 single-dumbbell thrusters (35/50 lb)
15 left-arm dumbbell hang power cleans
15 right-arm dumbbell hang power cleans
– Use two hands for the single-dumbbell thruster.
Movement scaling options:
Row: Distance, substitutions
Thruster:Load, dumbbell thruster, front squat (overhead limitation), push press (squat limitation)
Pull-up: Reps, jumping pull-ups, ring rows
Post-Workout Skill Work:
EMOM 8:
2 push presses
– Build to a heavy set of 2 reps.