Workout of the Day
Complete the following congo-line style in teams of three, with each partner completing the following:
A.
For time:
Row 1000 Meters
50 Thrusters (45/33 lbs)
30 Pull-Ups

Immediately followed by…

B.
For time:
Row 1000 Meters
25 Thrusters (95/65 lbs)
15 Chest-to-Bar Pull-Ups

Partner A begins, and as soon as they have completed the 1000 meter row, Partner B may get on the erg and begin his 1000 meter row. A partner may only advance to the next station once the person ahead of them has completed the task and moved to the next station. Partner A may begin the B portion of the workout as soon as Partner C has completed his 1000 meter row and moved on to Thrusters.

If you don’t have a couple of training partners to perform this with, do the following…

A.
“Jackie”
For time:
Row 1000 Meters
50 Thrusters (45/33 lbs)
30 Pull-Ups

Rest until the running clock reaches 15:00, and then….

B.
For time:
Row 1000 Meters
25 Thrusters (95/65 lbs)
15 Chest-to-Bar Pull-Ups

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Josh T
Josh T
March 1, 2015 8:11 am

7:47/7:18 rx. Individual way.

Trine Petersen
Trine Petersen
February 28, 2015 3:13 pm

29:40 with Gina and Nadia 🙂

Joan D
Joan D
February 28, 2015 1:31 pm

Joan 7:50 / 8:10
Odette 11:22 / 9:40

Chris Stanford
Chris Stanford
February 28, 2015 11:46 am

Grat way to start a Saturday!

A. 11:41
B. 9:53

Thrusters wear me out. Extremely hard movement for me mentally. Been getting some practice though . . . : )

I also feel Nicks’s comments – extremely well said. Pulling for you and thank you. Thanks for letting us all be a part of the community. Proud!

Mike
Mike
February 28, 2015 10:19 am

Subbed 3:45 Airdyne (hard effort). Everything else Rx’d.  A. 10:51 B. 9:51 First time doing (scaled) Jackie. Had to break up the the thrusters on both parts. My shoulders are still smoked from Cindy yesterday. I was a bit timid to try this because of my back but I focused on solid technique and my back feels fine. I’ve been doing some DIY Grasston work between PT appointments… Seems to be helping! And my Orb came…solid recommendation, Michele! I second Nick’e comments. Good luck to all the Invictus athletes competing in the Open! it’s a privilege to feel part of… Read more »

Brian Sink
Brian Sink
February 28, 2015 8:46 am

26:51 total modified with Brian B. I had to use black band for pull ups and purple for chest to bar but Everything else Rx. Very tough after 15.1 workout. I struggled with this workout but was able to Finish!

Greg
Greg
February 28, 2015 6:17 am

24:18 total Rx with Anthony. Smashed my old Jackie time by almost minute and a half even with waiting on partner. Tough day after doing 15.1 yesterday!

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Admin
Michele Vieux
February 28, 2015 6:36 am
Reply to  Greg

Awesome! Congrats! Jackie is one of my favorites.

Anthony
Anthony
February 28, 2015 7:12 am
Reply to  Michele Vieux

Easy with the waiting on partner stuff. Went rx except for the c2b.

Nick
Nick
February 28, 2015 6:03 am

A.7:07–RX-3:40 Row, UB Thrusters, PUs 3 sets
B.6:56–RX-3:52 Row, UB Thrusters, C2B PUs 4 sets
Short and painful, loved it!
Best of luck to all the Invictus athletes and coaches this games season and thanks as always for providing this great programming and coaching!

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Admin
Michele Vieux
February 28, 2015 6:37 am
Reply to  Nick

Thanks for being a part of our community!

Kev B
Kev B
February 28, 2015 3:17 pm
Reply to  Nick

Unbroken thrusters…beast!