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General Fitness 12.05.14

4
Dec

General Fitness 12.05.14

“Just gonna say 6 out of 7 People pr’d their clean tonight…Pretty awesome stuff you guys” – Coach B about the Thursday OLY CLASS.

 

Prep Work
3 Min squat test
2X10 Lat pull ups
2X10 Jump stars

WOD
Both levels will have a 18Min time cap
LVL 1
“Jackie”
1k Row
50 Thrusters 45lb
30 Pull ups

LVL 2
“Modified Jackie”
1K Row
50 Thrusters 45lb
30 Pull ups
500M Row
25 Thrusters 45lb
15 Pull ups
250 Row
15 Thrusters 45lb
10 Pull ups

If no rowers are available jump on an air dyne for an appropriate amount of time

ACC Work
5X3
Bottoms up KB Press

Cool Down
Mobility
Post results

21 Responses

  1. T$

    Enjoyed the warm up. Especially the squat test, calves were tight.
    Completed Jackie 10:06
    Paced the row tried to go fast but not burnout. Average pace 2:17-2:20
    Thrusters 15,10,7,3,10,5
    Pull-ups butterfly 4,3,9,4,5,4,1. Feels efficient until 5th one then form starts to get crazy so I drop and reset.
    500 m Row pace of 2:24 finished at 13 min mark
    Thrusters 5 sets of 5
    Pull-ups butterfly 5,5,4,1
    Row completed 218 meters felt like I could have pushed it harder and completed row but didn’t know how much time I had left. Thanks Marcos for pushing me on the thrusters an pullups. Not letting me rest too much.

  2. Jim

    Well I guess I didn’t pay attention too well today, I thought we were doing an AMRAP, did Level 1, got thru 10 Thrusters on the 2nd round. The 2nd 1000 Meter Row was exhausting.

  3. Moonie

    “Jackie”
    Time: 15:33 I had to catch my breath several times.
    1k row didn’t notice my time 🙁
    50 Thruster – 35lb bar (I think I did 60) l got lost in my counting
    Banded pull-ups
    Added 50 sits up, well just because.
    Did the ACC Work
    5X3
    Bottoms up KB Press – I used 10lb dumbbell // I could have gone with the pink KB
    Now I know for next time.

  4. Susana Ramos

    Jackie: 11:33. My 1 k row was 4:10. Thrusters hurt and couldn’t string together the pull-ups
    Used 18 pound KB for bottom up kb press

  5. Tiffany

    Jackie 1k row, 50 thrusters, Kipping pullups finished in 9:04 need to work on my rowing, buy I am happy with this time, kb push press used 18lbs, left arm is weak otherwise I was able to do it.

  6. Vanessa Esquivel

    The last time I did Jackie my time was 13:40.

    Today, I finished Jackie in 11:49.
    I broke up the thrusters 15, 10, 5, 5, 6, 5, 4 and the pull ups 1-5 at a time.

  7. Will Bradford

    Prep work was good the squat test was good warm up for the thrusters

    WOD
    “Jackie”
    11:57 with 1 green band my previous time was 11:40 with a green and a blue band in September so I’m happy with my time 1k row in 4:07 my grip started going out at the end of the pull ups

  8. Jeremy Sinnes

    First time doing “Jackie” and my first week back after a month off and it went really well 8:50.
    3:35 on my 1k row
    25,15,10 on thrusters
    10,5,5,5,5 on pull ups

  9. Mandi

    I did Jackie level 2…why I have no idea, sometimes I make bad decisions. I finished the first round in 9 something. Made it to 79meters of last row before time ran out. Used red band for pull ups. Thrusters and pull ups I broke up in 5s for most of it. Used 18# kb for bottom up press.

  10. Irina

    Did not PR on my Jackie time.
    Finished @10:03ish then kept going for Lv 2 and finished 3 thrusters into last round before 18 min time cap. Did airdyne instead of 500m row.
    I was dying. Not happy with myself today.
    But everyone else did freakin awesome! Jeremy you beast!

    Acc work 7×4 HSPU working on that depth and hand placement, still about 1.5in sway from parallel.
    Bottoms up press with pink KB. Holy cow my left shoulder needs help!
    Have a good weekend everyone.

  11. Andre M

    I thought I’d do level two today but my body said otherwise. So level one Jackie 7:15 45lb for thrusters that’s a 15 second pr from my previous time of 7:30. So I’m pretty happy with that! That squat test was a killer and the bell up press is a tricky one. All in all good workout for a Friday

  12. jonathan.

    Well this was another good night. Jackie at Lvl. 2, according to Clint 12:55, chasing Joe. He held out on telling me his score.

    Unbroken in thrusters, pull ups were like a frog and first round of Jackie was a a personal best 6:34.

  13. Jeff

    Squat test was tough but I made it all 3 mins. Good warm up. Finished jackie in 14:15. 1k row was about 4 minutes and then broke thrusters up in 10. Pull ups are a different story for me. They killed my time! But I got em done. Fun work out!

  14. RachelGarza

    Level 2 Jackie
    4:30 1k row
    5 sets of 10 for thrusters at 45 lbs
    Pull ups used skinny green and red band. 500 meter row 2:30 and then 13 thrusters.
    Loved this!

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