"Jackie"
1000 meter Row
50 Thrusters, 45 lb
30 Pull-ups
Skill/Accessory work
3 alternating sets:
Max reps Wallballs (1 min, 40 sec, 20 sec)
10 GHD Situps
Post Main WOD time to comments and whiteboard.
Optional Strength WOD
Front Squat 3-3-3 (65% of 1 RM)
Coach's Notes. (standard start times of 0545 and 0630, warm up prior and be ready to "3, 2, 1...Go" at these times)
Main WOD. Compare to 05.15.13. Jackie is a classic 'Girl' WOD. Our own Jacob Heppner had his best finish at Regionals when they did this WOD. (I won't tell you his time, but know that it'll be a few seconds after most of us pick up the bar that he was finishing) Balance how hard you row with knowing that you have 80 reps still coming. Best to force yourself into sets, taking rest breaks as needed, but not very long. This is a SPRINT, but at a pace you can sustain. Rx is typically gender neutral with 45# thrusters for men/women. Feel free to scale as needed to 35 or 25, especially if it's your first dance with Jackie.
Accessory work/Skill practice. These sets are max effort of PERFECT reps. Best done with partners to watch, count and keep time. Practice here will pay off when these exercises come up in later WODs. Rest and recover as needed between sets. The focus is on the effort inside the set time.
Do the sets of GHDs after each set of WB's, then take your break.
Optional Strength WOD. 65% of your 1RM Back Squat will be a heavy Front Squat. Take your time and ensure you get good positioning. Get comfortable in the bottom of your front squat, don't rush the movement. This will translate to your Squat Cleans and Thrusters, so well worth the time and investment in good quality reps.
Training Videos.
- "Jackie Movement Standards" - as explained for the Games, with video and a writeup.
- "Khalipa sets world record" - check out Kalipha's 5:04 effort at the same Games. Then, come back to earth and focus on PR'ing this thing.
- "The Front Squat" - Katie Hogan provides solid coaching tips on the venerable FS.