2015 May 28 WOD

Posted: May 28, 2015 in Uncategorized
Metcon – “Jackie”

For time:
Row 1000 Meters
50 Thrusters (45/33 lbs)
30 Pull-Ups
Compare to August 11, 2014

Squat

Back Squat – Go every 2 minutes
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
*Set 6 – 6 reps @ 80-85%
Compare to May 18

Extra – Time Permitting

For max reps:
Strict Pronated-Grip Pull-Ups
Rest 90 seconds
Strict Mixed-Grip Pull-Ups
Rest 90 seconds
Strict Supinated-Grip Pull-Ups
If you’re using assistance, use the same level of assistance for every set.

“It’s not always that we need to do more but rather that we need to focus on less.”

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Comments
  1. “Jackie”- 8:35 Rx

    BS- 225×5, 245×4, 285×3, 305×2, 320×1, 265×6

  2. Wilks says:

    10:23rx
    BS – 200×5, 230×4, 260×3, 275×2, 285×2, 225×6

  3. bigdolan says:

    Jackie, but ring rows. 8:54. PR by 1:20. Woohoo
    Did rings last time too

    Squat
    5×275
    4×320
    1×405

    Was worn out from that grueling “Shea-Bata!”

  4. smileitsaj says:

    Jackie: 13:47. Row not awful – stride for stride with Money Mike. Struggle city on thrusters.

    Squat: 225×4, 275×2, 295×1, 315 failure.

    Sheabata also wore me out.

  5. Melanie Ragan says:

    Metcon – “Jackie” completed in 13:45
    For time:
    Row 1000 Meters
    50 Thrusters (33 lbs for 20 reps and 15 lbs for 30 reps)
    30 ring rows

    Squat
    Back Squat – Go every 2 minutes
    *Set 1 – 5 reps @ 65% – 75#
    *Set 2 – 4 reps @ 75% – 80#
    *Set 3 – 3 reps @ 85% – 90#
    *Set 4 – 2 reps @ 90% – 95#
    *Set 5 – 1 rep @ 95% – 100#
    *Set 6 – 6 reps @ 80-85% – 85#

  6. Brett Beckham says:

    8:23 rxd

  7. Tanya says:

    12:06
    Almost 5 min spent on 30 ring rows 😳 (rip healing). Some regular, some w/ feet flat on floor & some seated. 1-2 at a time towards end.

    BS
    123/135/153/163/170/148

  8. MarkDGoff says:

    Jackie modified for shoulder
    9:12
    1000 m row
    50 45# thrusters
    30 24″ box step ups

    Back squat
    185 x 5
    205 x 4
    235 x 3
    245 x 2
    245 x 1
    225 x 6

  9. Dave says:

    Jackie 12:50 RX terrible pull ups
    BS 135 – 205 (PR). 6 x 165

  10. Lucas Holland says:

    Jackie – 7:52 rx 53: sec pr!
    1000m row – 3:18.4
    BS – based off 365
    240/275/310/330/340/1×305/2×290/ legs were shot
    extra – sgp-9/mgp-7/pgp-6

  11. Gerrell says:

    Metcon: 11:50 30 thrusters

    Squats: 155,190,215,230,240,210

    Extra: 5,6,5

  12. Bobby says:

    Jackie: 7:25 Rx – :40 PR – 3:50 row – unbroken thrusters – 21 unbroken pull-ups + 9 singles.

    BS:
    5 @ 225 HB
    4 @ 265 HB
    3 @ 305 LB
    2 @ 315 LB
    1 @ 335 LB
    6 @ 275 HB

    Extra strict pull-up work: 10pro/10mix/10sup

  13. jkb says:

    ‘Jackie’ in 12:38
    Rowed 100m then switched to run around the loop.
    40 sit-ups w/ 10lb medball
    10 ghds
    30 RR’s
    ….not a good Jackie to measure progress..body just wasn’t jiving right. Trying to figure out safe movements for right knee.

    Subbed PP for BS
    5@53lb/4@63lb/3@73lb/4@63lb/3@63lb/3@63lb

  14. Nichole Dyer says:

    Metcon-12:49

    Back Squats
    85,95,105,115,125,95

  15. Brandy says:

    10:24 damper on 6, 33#, 20 RRs and 10 Kipping PUs

    Shoulders are smoked

    BS
    125#, 145#, 165#, 175#, 185#, 155#

    Strict PUs
    0/0/1

  16. Bob says:

    Jackie: 15:12 45#

    Strength: 195/225
    Only made it through two sets; my legs just weren’t having it today

  17. Jackie
    10:18 Rx

    BS
    205/235/265/285/300/285

    Pull Ups
    7/7/7

  18. Marcia Jo says:

    Jackie: 10:30, 20 seconds less than last time, PR!
    Used more weight this time, too!
    33#, RR

    Back squats: 105/120/135/145/150/135

  19. Barbara Beiter says:

    “JACKIE”
    1st time back after 3 week hiatus
    800 meter row
    40 thrusters (22#)
    20 ring rows

    BACK SQUATS
    5- 65%=45#
    4- 75%=50#
    3- 85%=55#
    2- 90%=60#
    1- 95%=60#
    6- 80-85%=55#

    Worked on pull ups.

  20. Jackie 11:51
    Row 1000M 4:19
    33# thrusters
    RR parallel to floor

    Back squats
    85/90/95/100/110/95

    No time for extra work

  21. Bill B says:

    Metcon
    13:20. 1st time Jackie

    BS
    135/165/185/205/215/185

  22. Caleb C. says:

    Metcon: 13:30 rx. 1st time.

  23. MaryLawson Day says:

    Jackie 10:55
    Rx except DH PUs x 20, 10 RR

    HB BS up to 153#

    Played around with three diff grips
    Need to start iniating PUs from higher bar

  24. Megan says:

    9:44 with ring rows healing a rip
    Slow row but fekt what I needed to feel to get better
    Thrusters 32/6/9/3
    RR were laying out on heels and took me forever !
    Possibly would have PRd feel confident my pull ups would have been faster will retest when healed

    Ran loop and stretched

  25. Jesse G says:

    Performed on Friday, May 29

    Jackie – 9:40 Rx (PR by 0:57)
    Row – 4:01
    Thrusters – 20/14/10/6 (finished at 7:30)
    Pull-ups – 10/5/5/3/2/2/1/2

  26. Cara says:

    5k in 30:42

    11 seconds faster than my May 7th time. May have been a little faster, but was sure where the actual chip time started and the crowd was huge so it was hard to get through. Not happy with my time at all, but at least I did it I guess!

  27. Kim says:

    Heaven’s Cradle 5k – 25:44not a PR but the largest 5k crowd (@300) that I have raced in. I finished 16th in my gender. 7th in my age group 35-39.

  28. Shea says:

    Jackie Rx’d at 5a–9:47
    PU’s 5/3/2
    No BS today
    Heaven’s Cradle 5k in PM: 25:08
    Not a PR-very hilly, but a great cause & fun night; got the Overall Female Master’s (40+) award & was 13th out of 185 for all females

  29. Joy says:

    Jackie: 13:21
    For time:
    Row 1000 Meters
    50 Thrusters: 33#
    30 Pull-Ups: Tall box, short bar

    Back Squat – Go every 2 minutes
    *Set 1 – 5 reps @ 65%- 65#
    *Set 2 – 4 reps @ 75%- 75#
    *Set 3 – 3 reps @ 85%- 85#
    *Set 4 – 2 reps @ 90%- 90#
    *Set 5 – 1 rep @ 95%- 95#
    *Set 6 – 6 reps @ 80-85%- 85#

    For max reps:
    Strict Pronated-Grip Pull-Ups- 6
    Rest 90 seconds
    Strict Mixed-Grip Pull-Ups- 12
    Rest 90 seconds
    Strict Supinated-Grip Pull-Ups- 11
    For all- Just “pull work”. Worked on pulling up as far as possible w/ no bands, boxes etc.

  30. Kim says:

    @home 6/4
    12:13
    air rower/33#/reverse grip pu

  31. […] “Jackie” 1000m Row 50 Thrusters (45) 30 Pull-ups Compare to May 28, 2015 […]

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