Dynamic Warm Up:
5 Minute Clock:
5 Wall Squats
10 Single Unders
10 Single Unders (run in place)
5 Scap Pull-ups
10 Single Unders (side-to-side jump)
10 Single Unders(front-to-back jump)
5 Kip Swings
Skill Work:
4 Sets:
Max Strict Pull-ups
BENCHMARK WOD: Long Jackie
For Time:
1000/800m Row
50 Thrusters (45/35#)
30 Pull-ups
750/600m Row
25 Thrusters
15 Pull-ups
500/400m Row
15 Thrusters
9 Pull-ups
Intermediate:
For Time:
800/600m Row
30 Thrusters (45/35#)
15 Pull-ups
600/500m Row
20 Thrusters
12 Pull-ups
500/400m Row
15 Thrusters
9 Pull-ups
Beginner:
For Time:
500/400m Row
30 Thrusters (45/35#)
15 Jumping Pull-ups
500/400m Row
20 Thrusters
12 Jumping Pull-ups
300/200m Row
15 Thrusters
9 Jumping Pull-ups
Movement scaling options:
Row: Reduce Distance, Time Cap Distances
Thrusters: Reduce Loading, Reduce Reps
Pull-Ups: Half Reps, Jumping Pull-ups, Ring Rows
Alternate Workout:
For Time:
1000m Run
50 Thrusters (45/35#)
30 KB Swings (53/35#)
750m Run
25 Thrusters
15 KB Swings
500m Run
15 Thrusters
9 KB Swings
Cool down:
Accumulate:
1 Minute Banded Shoulder Stretch / Side