Monday Workout: Tempo Front Squat, Jackie Benchmark

Benchmark Month!  For the month of January, we will be doing 2 benchmark WODs each week on Monday and Friday. In 4-6 months, we will repeat those benchmark WODs to have another measure of your progress.  Make sure you record your scores and post to the comments! It’s as simple as recording your time and any scaling options that you used during the workout.  We are all here to get better!  Happy New Year everyone!

Also, looking ahead, we will be incorporating some gymnastics skill work into classes twice a week or as optional skill work on your own. And be on the lookout for a more technical gymnastics class starting up later in the month (1x/week)!  Thanks!

Monday WOD

STRENGTH

Front Squat, 3 sets of 5 reps at 31X1 Tempo

Build as able each set, but make sure you are able to maintain tempo throughout set

WOD

Level 1

For Time:

  • Row x 750m
  • Thruster (35#) x 40
  • Ring Row x 20

Level 2

“Jackie”

For Time:

  • Row x 1000m
  • Thruster (45#) x 50
  • Pull-up x 30

Notes: Compare to Here.  Do not drop empty bars!

25 thoughts on “Monday Workout: Tempo Front Squat, Jackie Benchmark

  1. FS: 25,30,35kg
    Wod: 12:21 (red band pull ups)

    1. FS: 65, 75, 90lbs
      9:36, 35#, RRs

  2. FS: 95
    WOD: 8:34

  3. FS: 55, 75, 80lbs
    WOD: 11:07 (35lb bar, ring rows)

  4. FS: 135#, 145#, 135#
    “Jackie”: 10:35 (half regular pull ups, half reverse grip pull ups)

  5. FS: 105, 115, 125
    WOD: 9:50

  6. FS: 85
    WOD: 10:30 (35#, ring rows)

  7. FS: 85, 95, 105
    WOD: 10:12 @ 35# (20 sec slower than last time, womp womp)

  8. 95,115,115
    11:41

  9. 185, 195, 205
    6:26rx

  10. FS: 135#
    Jackie: 9:12

  11. FS 85/95/105
    Jackie 7:40 rx (45#)
    Compared to last time at 8:07

  12. JACKIE- 8:58 (squats not below parallel due to knee recovery)

  13. FS: 165
    Jackie: 7:48rx

  14. FS: 75, 80, 80
    Jackie: 11:27 (35lb and pullups)

  15. 109#
    11:29

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