Last week we performed the benchmark workouts “Cindy” and “Christine”. Today we will perform yet another benchmark WOD known as “Jackie” which consists of a 1000 meter row, followed by 50 empty barbell thrusters and 30 pull-ups. Pick scaling options that allow you to complete the thrusters and pull-ups in large sets.
The numbers in parentheses beside the movements are the suggested weight to use. The weight for males is listed first, and the weight for females is listed second. Use a weight that is right for you. The weights listed are suggestions only.
If you are an experienced athlete and feel capable, please perform the following WOD:
Jackie
Experienced:
For time:
1000m row
50 thrusters (45lb, 35lb)
30 pull-ups
If barbells aren’t your thing or you are newer to working out, please substitute dumbbell thrusters, air squats, or sit-to-stands for the barbell thrusters. Feel free to shorten the row, and instead of pull-ups, try ring rows or one of the many other scaled options for pull-ups. A beginner’s version of “Jackie” could look like this:
Scaled 1:
For time:
800m row
35 dumbbell thrusters (5lb, 3lb), air squats, or sit-to-stands
20 ring rows
Of course, you can choose to scale in many different ways. Another way to scale today’s WOD is shown below. Choose the modifications that work best for you!
Scaled 2:
For time:
1000m row
50 dumbbell thrusters (15lb, 10lb)
30 jumping or banded pull-ups
Your score is the total amount of time it takes you to complete today’s workout. If you’d like, leave your score in the comment section below!
Not sure what some of the movements are? Click on the following links for more information:
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