WODs

11.22.19-Jackie

11/22/2019

11.22.19

 

A. Conditioning

 

“Jackie”

 

For time:

 

Row 1000 Meters

 

50 Thrusters (45/33 lbs)

 

30 Pull-Ups

 

Compare results to July 19, 2019.

 

Rest until relatively recovered, and then…

 

 

 

B.

 

Three sets of:

 

Bulgarian Split Squats x 8 reps @ 30X1

 

immediately followed by…

 

Dynamic Jumping Bulgarian Split Squats x 12 reps @ 10X0

 

Rest 90 seconds between legs.

 

Use two KBs for the 8 reps, then drop them and immediately perform 12 jumping Bulgarians without weight.

 

 

 

 

 

Optional Accessory Work:

 

A.

 

4 Rounds not for time

 

8 Single Leg RDL (R/L)

 

15 Glute Bridges

 

25 GHDs