WOD August 1st: Heavier Jackie

01 Aug

Sorry for the late post.

This weekend we took stock of our rowers and I figured this would be an excellent opportunity to make some use of them.

Today’s lift was:

Front Squat 4-4-4-4-4 @ 77.5% of Working Max

The fun part (which I somehow forgot to do with the 6:30 class) was Tabata ring dips. Who doesn’t love ring dips and tabata’s? I mean really? Obviously we had to combine the two, it would be almost criminal not to.

Then came the Workout.

Heavier Jackie

1000M Row

50 Push Press @ 60% of 1RM Strict Press

30 Pull ups

Because we had already front squatted, thrusters would have been counter productive, but just push pressing 20KG would have been a bit easy. Hence, the 60% of the 1RM strict press. While the push press is distinctily less taxing then the thruster, working at higher weight for that many reps after rowing was a slightly different beast then “Jackie” and all kinds of interesting.

Well done to everyone and I’ll see you Sunday.

Arbitrary Awards:

“Dazed and Confused” To Helen. To be fair Helen did ask me to do all her thinking for her today, although it was particularly entertaining to watch us both flail around aimlessly.

“The Time Warp” To Deborah. Poor Deb. The 5:30 class was getting a bit of instruction on rowing before class started, and she walked in completely confused about not only the time of class but the day as well. Best look of confusion ever.

“Most Enthusiastic” To David. Sometimes when you coach, you tell a class what they need to do, and everyone stares at you like you killed a puppy in front of them. (You get used to that look.) It’s nice when people at least pretend not to want to murder you. David wins the award for best gigantic fake smile of the evening. Made my day.

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