“Jackie”

1000 meter row
45 pound Thruster, 50 reps
30 pull-ups

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Welcome back LauraR!

BX record here is a little over 6:00 with great mechanics. 

Big Dawgs and Pack:
as Rx’d

Puppies:
Row 1000 meters
15-20 pound Thruster, 20 reps
20 Pull-ups (Assisted or Beginner)

Buttercups:
Row 500 meters
pvc-15 pound Thruster, 20 reps
20 Pull-ups (Assisted or Beginner)

BW 220

WOD 090110 (accomplished 3/6)

Run 5K

Treadmill, 2%, 1.5%, 1%

30:11

I think it was better than the last couple runs.  Did some stretching afterwards.

I don’t have a row machine, so what do i do instead, thanks

If you don’t have a rower substitute sumo-dealift high pulls (sdhp) with 45 pounds for men and 30 pounds for women. Take the bar from mid shin to under your chin—“shin to chin.”
2K row = 200 sdhp’s, 1K row = 100 sdhp’s, 500 meter row = 50 sdhp’s

Puppies:
Sumo deadlift, high pulls 100 (12kg/26.5lbs)
26.5 pound Thruster, 20 reps
20 Pull-ups (Assisted or Beginner)

in 8:38 mins

Gonna try to fit this in before I head to NC in a couple hours.

Looks a lil easy, but the hard ones always do!

Doing WOD´s in the mornings, before breakfast is always an intresting experience….

“Jackie”

100 SDHP 45
50 Thrusters 45
30 Pull-ups

Time: 7,55

“Jackie”

1000 meter row
45 pound Thruster, 50 reps
30 pull-ups

9:50 as RX’d
Is this even close to a decent time?

I really liked this one! Did this on 2 hrs of sleep. I wouldn’t recomend tryin this after eatining a ton of Outback and drinlkin’ a few too many beers! A combo of that and my lack of rest made me feel pukie comin on, but luckily it subsided! Wooohoooo!

As Rx’d

7:07

just finished the WOD of the day. boy was it a rough one.

100 SDHP- 45lb
30 thruster- 45lb
20 pull-ups (assisted)

  5:28

did my WOD, I am whooped. I am glad i started this, because i am working muscles i never used in the gym.
100 SDHP 45lb bar
30 Thruster 45lb bar
20 pull-ups (assisted)
7:38

Clean and Jerk
1-1-1-1-1-1-1
95-115-135-155-165-175-175

Again, the WOD format yesterday is strange for me with my limited knowledge and what I’m sure is terrible form but nonetheless I did the Burgener W/U then:
C&J @ 50# 2x
then:
C&J @ 80#, 90#, 90#, 100#, 100#, 110#, 115#
I might buy a video recorder because I have no hope in finding a partner where I live (farmland in WISCONSIN) and use it to criticize technique.
Anyhow, on to today:
W/U:
SAMSON Stretch
Burgener
9 Pushups
8 Dips
5 min active rest (walking, arm cirlces, very lite, etc)
then:
SDHP 100x @ 45 lbs
Thruster 50x @ 30 lbs
Pullup 30x (11 strict, 19 jumping/pure negative)
TIME: 14:24
Yummy.

for the thrusters, is that 45 pounds total? i understand there are 50 reps, but just making sure.

Puppy Jackie

Though eliptical substituted for rowing. 

1000 meter eliptical
20 Thrusts 25#
20 Beginner Pull ups

10.28

50 minutes treadmill (560 cal)