PERFORMANCE

Warm-Up.

Wall Slides x 8-10 reps
Y’s x 8-10 reps
Walking Lunges x 8-10 steps

Followed by…

Squat Therapy x 8-10 reps
T’s x 8-10 reps
Alternating Lateral Lunges x 8-10 steps

Followed by…

Banded Lat Pull-Downs x 8-10 reps
W’s x 8-10 reps
Alternating Bowler Lunges x 8-10 steps

Followed by…

Two to Three Sets:
5-Pull Row Sprint Start (3/4, Half, 3/4, Full, Full)
5 Strokes at your projected pace for “Jackie”. Focus on calm breathing.
Quick Release
Burpees x 5
Rest 30-60 seconds

Then…

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

guest
10 Comments
newest
oldest most voted
Inline Feedbacks
View all comments
Logan Harris
Logan Harris
November 1, 2021 5:08 pm

7:38 Jackie
6:36 Heavy Jackie
Really did not want to workout today, and think I went hard as punishment? Took breaks between exercises, but didn’t let myself put the bar down on either.

Aaron Danielson
Aaron Danielson(@ardanielson)
November 1, 2021 2:20 pm

A. 8:49
B. 8:56

then 3 rds
15 banded hammer curls 1011
rest 30 sec
60 sec wall sit

Al F
Al F(@frasersailing)
November 1, 2021 1:51 pm

Warmup done

A. 8’12 RX

B. 6’54 RX

Big weekend Invictus and forgotten to post this morning????

Jeremy Hammock
Jeremy Hammock(@jhammock)
November 1, 2021 5:45 pm
Reply to  Al F

Still no nov 2nd either
Yikes I’m doomed haha jk

Al F
Al F(@frasersailing)
November 1, 2021 11:04 pm
Reply to  Jeremy Hammock

It’s ok Jeremy you can relax now they’ve posted it! 😆

Jeremy Hammock
Jeremy Hammock(@jhammock)
November 1, 2021 12:42 pm

Pt 1
8:59
Pt 2
7:45
Total
16:44

H James
H James
October 31, 2021 12:09 pm

8:08 Jackie
7:09 Heavy Jackie

Antonio
Antonio
October 30, 2021 1:38 pm

Is it 45lb DB’s?

Seth Stegmaier
Seth Stegmaier
November 1, 2021 12:24 pm
Reply to  Antonio

No, just the 45# bar

Shan
Shan
October 30, 2021 8:59 am

M55
9:11 Jackie
9:20 heavy jackie

Total time 24:20