We did a ton of pull ups yesterday so instead of doing Jackie as prescribed I altered a few things. The stimulus will be different, this will take a little longer with the added load and change of movements, but it will still be a good workout! Attack it hard and fast. If you use 75 or 55 lbs you should be doing at least sets of 10. Use the bar only if you can not string together 10.
WOD
3 Thrusters OTMEM for 7 min
(take about 50% of your 1 RM Clean and use that for the thruster weight, it should be something you can move 3 times in a row every minute)
then….
1000 M Row
50 Thrusters (75/55)
30 KB Swings (53/35)
-For Time-
17 min cap
Chris, representing America!
Competitors WOD
3 Thrusters OTMEM for 7 min
(go heavy)
then….
1000 M Row
50 Thrusters (75/55)
30 KB Swings (70/53)
-For Time-
17 min cap