Wednesday 7/1/2014 CrossFit Workout of the day
Warm up
Row 3 sets
1 min intervals with partner
3 sets of
5 squat Stretches
5 Spider-Man stretches
10 Supermans
10 Pass Thru’s w a PVC pipe
10 dislocates
Prep
3 sets of
5 thrusters
5 Pull ups
Training
“A Swede and a Irishmen walk into a bar with JACKIE”
In teams of two
Partner chase
2 Rounds of
“JACKIE”
1000 meter row
50 Thrusters (45/35)
30 Pull ups
Rest 3 mins between each round
The swede starts on the row. Once he finishes the Irishman can begin the row.
Scale options:
Scale distance on row
Scale # of reps
Scale weight in thruster
Scale pull ups on rings
In honor of our dear “Swede” Ulf Sunberg (Eastside member) who leaves to relocate to Hong Kong
In honor of our “Irishman” Mark Conner (Westside member) who is traveling back home to Ireland.
Cheers to you both. We will certainly miss the both of you.
2014 07 01
Going Forward this workout is called “The Swede”
why do Jackie once when you can do her twice!
22:18RX
Hear hear. Awesome workout this morning for many reasons.
20:45 rx
I had the pleasure of partnering with The Swede this morning and we successfully double-teamed Jackie. Well done Sir. Gonna miss ya.
24:20 with ring rows. Definitely embraced the suck with this one. Woof.