Friday, “Jackie” Challenge Benchmark #2!

Today will be our second benchmark for our 6 week challenge test.  We began the weekend with Fran/Fran/Fran…eff you Fran, now we will close the week off with Jackie!!!
Pre WOD
Warm Up for Jackie, work in some reps or row/thruster/pull ups.

WOD:

Rx+/Rx
Jackie” for time
1000m Row
50 Thrusters @ 45lb/35lb
30 pull-ups
Then:
Tabata Double Under’s
Tabata Toe to Bar
Tabata Burpee
Complete one movement, then move on.

RxM
1000m Row
50 Thrusters DB or KB 10-15lbs
30 Assisted Pull Ups

Tabata Single Unders
Tabata Sit Ups
Tabata Up down

RxM+
1000m Row
25 Thrusters DB or KB 10-15lbs
15 Ring Row

Tabata Single Unders
Tabata Sit Ups
Tabata Up down
For RxM/RxM+
Do the above tabata as you wish.  If you want to focus on muscular endurance do one movement at a time for the full 8 rounds, then move on to the next.
If you want your heart rate up and want to get good interval work in, do a circuit.  The first choice will give you all of the above.

Score today is Jackie.

9:30 WOD and Daycare at Holladay Gym

Challenge: Partner Battle Ropes. 6x :30/:30. Active Rest in a Plank Hold. 1 person on battle rope, 1 person holds a plank, then switch. Each person completes 3 sets.
WOD: IWT:)
3rds, rest 90sec after each round
10 Snatches w/Bulgarian Bag 17/12kg
500m Row (negative splits)
Rest 3min
2rds, rest 1min after each round
20 Barbell Front Squats-30% of 1rm
20 Sit Ups
40 Double Unders

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