Friday, November 13, 2009

JACKIE

warm up
pvc burgener warm up x 1
45#/15# burgener warm up x 1

focus: sumo deadlift high pull

workout
for time:
1000m row
45# thruster x 50
pull ups x 30

5min rest

1 mile run for time

4 comments:

Anonymous said...

Sherry
BW 114#
Jackie 35# 12:46
1mile run 8:02

13 November, 2009 14:10
Anonymous said...

Matt M bw186 rx 8:03/6:20

13 November, 2009 18:51
Anonymous said...

M/51/161 rx 9:14 PR
Shaved 35 seconds off Jackie, she was worth every second.
AARP

13 November, 2009 20:54
Turbo J said...

Courtesy of SinCity CF:

1 rnd. @ 95# w/out letting go of the bar
Push Press x 10
Back Squat x 8
SDLHP x 6
Hang Squat Clean x 4
Shoulder Press x 2
Hang Power Clean x 4
Bent Row x 6
Front Squat x 8
Push Jerk x 10

5 min. rest

1 mile run

turbo. 158bw. rx. 1:35 / 5:12

Back by my own request...
Q & A w/ Turbo J

Q: How does one maintain such power output yet remain so fleet afoot?
A: I'm glad you asked. As you might have surmised, I'm able to influence the earth's gravitational pull at will. Subsequently, my ability to interrupt the curvature of spacetime enables personal governance related to the speed of inertial objects. Forget Newton, for further study; reference Turbo J’s Laws of Unparalleled Power and Speed.

13 November, 2009 21:13

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