Short one gang, get ready for a great Monday!
Today’s Workout
Buy-in: your choice of 25, 75, or 150 double unders (6 min max)
WOD: “All Jackied Up”
This is based off of the famous “Jackie” workout but we’ve mixed it up a bit and beefed up the thrusters for extra fun. Enjoy!
Rx – 4 rounds for individual time of: 10 thrusters (75/115) 300m row
- clock set on a 4 minute timer, rest remainder of the 4 minutes in each round score is your fastest and your slowest time combined
Zone 4 – scale thrusters to 65/95
Zone 3 – scale to 55/75
Zone 2 – scale to 35/55, scale reps or distance as needed
Zone 1 – scale as needed
Cash-Out: Follow the leader stretches
thrusters & rowing – my favorite combo.
Dear Linds,
your rowing is getting sicker and sicker every single day (in a good way) plus you are ridiculously strong (also good) so really, this workout should be begging you not to do it. Get ready to show it who’s boss. This is way too long now.
Sincerely,
Sarah
thanks for the vote of confidence sarah!
how many times are we going to do a thruster/row combo this week? it is at least 1/wk lately-oooh fun!