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WOD for Tuesday 6-28-16. Olympic Lifting @ 7pm.

June 28, 2016

A) Warmup/Technique–10 Minutes on your thruster.  Everyone.  No work capacity sub.

B) 5 Minutes- Row Technique.  If your technique is sound, please advance directly to…

C)  Jackie- For time 1000m row, 50 Thrusters @ 45/35, 30 Pullups.

We’ve programmed Jackie numerous times. Check your records for your PR and come prepared to beat it.

 

 

 

 

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18 comments

  1. Jackie: 10:30 rxd
    Last time I could find was May 2014, 9:55 with the 30lb bar and +2


  2. Jackie: 8:53rx
    Previous time 10-20-15 was 11:26 with +3 bands. YAY for improvement!


    • HUGE improvement and amazing time!! Congrats!


    • Yikes, That’s quite the jump!


  3. Jackie: 10:07 rx

    pr is 10:04 with the 30lb bar
    personal notes for next time: damper @ 6, pace around 2:07 to finish in 4:15 (worked this time, felt good)


  4. 12:00 RX & PR
    Previous- 10/19/15 12:58 RX
    11/5/14- 10:14 w/ 30lb bar & +2 band PU assistance


  5. Jackie 6:21 PR


  6. Jackie – 8:47


  7. Jackie 8:05 PR. Last 8:41


  8. 9:49 Rx
    Pull-ups are so hard when you are fat.

    I did this in December 2010 in 14:20 with 3 bands and commented “good one”

    Hehe.


  9. Wednesday deadlifts
    225×10, 255×8, 275×6, 295×4, 320×2
    Ring tempo dips. 3×8, 4th round failed on the 4th


  10. DL 225, 275, 315, 365, 405


  11. Wednesday- DL- 155, 175, 185, 190, 195
    and I did the other work as well



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