Three things I hate

Warm-up:
500 m row

"Jackie"
1000 m row
50 thrusters (45# bar)
30 pullups

BL: 14:08

2 rounds:
1 min front plank
30 sec (per side) side plank

Kip skipped out on my workout today.

Jackie messed me up

Warm-up:
500 m row

Jackie, as Rx'd:
1000 m row
50 thrusters (45# bar)
30 pullups

BL 15:39

3x1 front plank (1 minute)

Finished the row at exactly 2"/500m pace; felt good and could have pushed a bit more here. The thrusters were broken (3x10,4x5), and I felt every one of those extra 5 pounds! I made it to the pullups by 9" or so, but they were terrible after all of the shoulder work yesterday (not to mention my fucking calves cramped), the last 15 or so were done in sets of 2.

"Heeeere's Jackie!"

warm up:

1x10 turkish get-ups, 35#
1x10 windmills, 35#
2x5 pullups & dips
3x10 overhead squat (~23# plushie bar)
row 500 m (1:43.4)

That row was a terrible idea as I was doing Jackie.

Jackie
1000 m row
50 40lb thrusters (2 20# db)
30 pullups

SS 14:30

So, my time improved by 15 seconds. I went fast on the row again (3:33) and really smoked myself for the thrusters. I did them in sets of 10 and had to rest (and pant) in between them. Afterwards the pullups were really difficult too. This is probably the closest I've ever come to puking after a workout. I think that's mostly because I wasn't planning on working out so I'd had a bite to eat. Bad fucking idea.

Anyway, I'd like to do those breathing ladders sometime. I feel like that would've helped on those thrusters here.

Jackie

Jackie
1000 m row
50 40lb thrusters
30 pullups

KL 14:05
SS 14:45

Cool down: 15 minute run, 3 minute walk

KL 1.62 mi
SS 1.69 mi

"Jackie"

CFWU x 2

"Jackie"
1000 meter row
50 thrusters (subbed 20# DB instead of 45# bar)
30 pullups

KL 15", BL 18", SS 22"

"Jackie"

"Jackie"
1000 meter row
50 Thrusters (subbed 20# DB instead of 45# bar)
30 pullups

BL 32, KL 30