Schedule: 5:30am, 12:00pm, 5:30pm

Workout of the Day:

I) “Jackie” prep ***coaches may modify this section however they see fit, can be completed in any order

a) stretch and mobilize quads and posterior chain

b) row 500m

c) Complete for quality:

  • 10 single leg glute bridge (right leg w/:02 count at top)
  • 10 single leg glute bridge (left leg w/:02 count at top)
  • 20 weighted fwd big arm circles (2.5s or 5s)
  • 20 kb sdlhp
  • 20 mountain climbers
  • 35 wallballs in as few sets as possible
  • 1:00 pull-up prep (based on level, perform c’s and d’s, Kipping pull-ups, butterfly pull-ups, jumping pull-ups et.)

II) “Jackie” ***staggered starts can be utilized

(cap=12:00) ***scale as needed to complete in under 12:00 or go as prescribed to establish a baseline of how far you can get in 12:00.

Ranges:

  • sub 7:00=very good
  • 7:00-9:00=good
  • 9:00-12:00=average

For Time:

  • 1,000m row
  • 50 thrusters (45,35)
  • 30 pull-ups-ups
CategoryDaily WOD, WOD Blog
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