SKILL:
Back Squat 7-7-5-5-3-3
Start around 65% of your max and add weight each set
WOD:
“Jackie”
1000m Row
50 Thrusters (45/35)
30 Pull-Ups
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12 thoughts on “10/9/13”
Back squats: 115-145#
Jackie: 11:09 rx (38 sec pr) was hoping for sub 11, but I’m still in pain from Cindy
Great job Lauren ! Your face looked like you were in pain while you were rowing
I’m pretty sure I always look like that when I row. I hate it. But thanks! 6am did great this morning!
I can relate..
Jackie; 9:31
Jackie 10:39rx. First time to not use a band on pullups.
225-295 skill. PR 3 REP MAX
10:34 with ring rows. Stupid hands!!
Did not squat today. Legs are jello.
Jackie 9:12 RX 1 min pr.
“don’t look at the distance, just keep the pace under 150” good advice right there. Thanks coach.
Wod 7:13…. (56 sec pr)
Nice PR Mike! You too Jason!
Lovin all the benchmark workouts lately
8:24 rx….19 seconds slower. Great job Jason! Don’t know how anyone could get a PR after doing Cindy!!
This was the last wod I did. :/