A.
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.
B.
“Jackie”
For time:
Row 1000 Meters
50 Thrusters (45/33 lbs)
30 Pull-Ups
A. Bryan – pronated: 19, mixed: 11, supinated – 10. Christy – 6/5/3.
B. Bryan (run 800m vs. row) – 7:02. Christy (run 800m vs. row) – 12:15.
A. 23-9-9
B. 8:14. Rower computer broken so estimated time for 1k
A: 10/5/5 I didn’t rest enough went with 45 -60 sec rest.
B: used airdyne for 500 pumps vs row (took just about 4 mins) 9:40
A.) 5,8,10 painful right elbow on pronated.
B.) 8:46rx (pr by :52 from 3/23/16)
On pronated, huh? Tennis elbow stuff?
I think so. Probably from repetition on pullups. It started bothering me when I was putting in extra work to improve my butterfly pullups.
Youtube some Kelly Starrett videos on elbow pain, pretty good stuff that helped me a lot.
A) 8/7/8
B) 7:48 RX (versus March time of 8:15)
Awesome work! 🙂
Super impressive, Holly!!!
A. 16-4-4 that went bad quickly
B. 7:10 rx’d
Nice work on Jackie! Impressive.
Super duper impressive! That’s one of the fastest times I’ve seen!
A. 15/8/7 mixed grip was harder than I expected.
B. Subbed 1000m run for row. No C2 at the office gym. All else Rx’d 7:14
Awesome job, Trion!
A. PU 20-10-10
B. Jackie 8:14 Rx. Way off PR, lost :50 since May 15. Easy pace on row (3:41). Thrusters stunk today, too many rest breaks (15-10-10-8-7).
Full effort is full victory. Some days you are just able to give more but as long as you leave knowing you gave it all you could, that’s the best you can do!
Ha, thanks Michele. Wise words. I’ll call it a win for today:)
A. 13,11,9
B. As Rx 8:28. 1min or so PR.
Track work from yesterday beat me up pretty good. Took a while to get it moving. Feel like I could be sub 8 when better recovered. Finished up with the dynamic push-ups and t2b’s from yesterday.
That’s a huge PR on Jackie!! Great job, Anders!
A: 10, 6, 4
B: 13:31 Rx
First time I did Jackie, I’m pretty happy with my time. Lost the most time on the Pull-Ups.
Yay, Jackie! We do this one every 3-4 months. Can’t wait to see how you attack it next time!
A. 13, 11, 9.. bad day for pull ups, have been doing a lot the past few days.
B. 9:15 Rx, just bought a rower, first time ever doing Jackie, definitely worse than expected.
Jerk technique practice, as well as butterfly technique practice.
I felt it on the pull-ups too! Now that you’ve experienced Jackie you’ll know how to attack it next time we do it (in 3 months). 🙂
A.16-12-12, 10-10-10
B. 6:26 Rx (35sec PR)
Crushed it – nice work.
Thanks Chris, this isn’t my favorite girl but I’m happy to make some improvement.
Super fast Preston!! Great work!
A: 9,7,5
B: 13:28:08
Great job, Mario!
Pull Up power was zero today!
A: 11 / 8 / 6
B: 13:15 (Pull Ups were just not happening today)
*Seated Rows, Facepulls, Weighted sit ups
Feel you on the pull-ups today
Great work today Steve! That’s ok! We all have those days 🙂
Pull ups unbroken?
They don’t have to be unbroken.. Just do your best!
How come the “category wod” is different than the blog wod? Not sure which to do, thanks : )
Maybe it’s the same, just saw that on the blog page it says workout for the 18th but when I click to add comment it says the 19th in the title. Sorry for the conclusion, I’m new to these workouts. Thank you for posting them
Just one workout for the day 🙂 We have a performance option and a fitness option. We also have a competition option as well so I think it can get a little confusing at first! Thanks for following our blog! Let me know if you have anymore questions 🙂