8/21/2019

Workout
“Jackie”
For time
1000m row
50 Thrusters (45/35)
30 Pull ups

^15 min time cap

Skill Work
EMOM x 12
A. Gymnastics
B. Weight lifting

**Hitting the ol’ benchmark workout again. Check the pics below to see how you fared one of the last three times we did this workout. A good time for the row is under 4 min for men, and under 4:20 for women. Thrusters will be done with an empty barbell. Key thing here is making you hit FULL extension overhead. There’s a tendency to shorten the rep because of the light weight and get an early start on that squat. Remember that overhead means ears in front of biceps. If you can see your upper arms, there’s a good chance the bar is out in front of you. And hang on for the pull ups. Your grip might be surprisingly taxed from the row and thrusters, so get on/get off/get back on the bar as quickly as possible. If you’ve got a big first set of pull ups in you, hit it, then keep rest short on the remaining sets.

As we’ve done after most benchmark workouts, we reserve the time afterwards for skill work. Pick a couple movements you need work on, get in 20-40 secs of work (reps may vary), and rest the remaining time. Don’t turn this into an AMRAP. And it’s totally okay if one of those minutes is used to work on mobility.

Compare to 12/15/18