Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Max Strict Pull Ups

Long Jackie

Settings

Workout

LONG JACKIE

Max Strict Pull Ups

4 Sets:
Max Strict Pull-ups
- Rest 1:00 between sets.

Long Jackie (Time)

- RX -
For Time:
1000/800m Row
50 Thrusters (45/35#)
30 Pull-ups
750/600m Row
25 Thrusters
15 Pull-ups
500/400m Row
15 Thrusters
9 Pull-ups

- INTERMEDIATE -
For Time:
800/600m Row
30 Thrusters (45/35#)
15 Pull-ups
600/500m Row
20 Thrusters
12 Pull-ups
500/400m Row
15 Thrusters
9 Pull-ups

- BEGINNER -
For Time:
500/400m Row
30 Thrusters (45/35#)
15 Jumping Pull-ups
500/400m Row
20 Thrusters
12 Jumping Pull-ups
300/200m Row
15 Thrusters
9 Jumping Pull-ups

(20min Time Cap)

Cool Down

Accumulate:
1:00 Banded Shoulder Stretch / Side

Burn! 12:00pm

AMRAP 25:
Buy In :
1 Mile Run
Directly Into
AMRAP of
15 Single Arm KB Swings (Right)
20 Box Jumps
15 Single Arm KB Swings (Left)
40 Air Squats

Want to see some of these movements in action? Check out our .

Whiteboard:

Thursday, December 09, 2021

Male Clients