Rowing WOD:

“Jackie” Ladder

For time:

Row 1,000 meters

50 Thrusters (45 pounds)

30 Pull-ups

50 Thrusters (45 pounds)

Row 1,000 meters

The Girl WODs were introduced as benchmark workouts to measure your performance and improvements throughout your training.  Today’s Rowing WOD is a pumped up “Jackie”, a newer girl, aimed at measuring your efficiency and performance through three different full body movements.  It’s a great workout to test how well your technique has developed.  Ideally you’ll be able to hold a consistent split all the way through and leave your legs just fresh enough to go unbroken on the thrusters.  Before you start take some time to think about your game plan, the split you want to hold, how you’ll break up thrusters, and how to game the pull ups.

For the Renegades I’m going to recommend gaming this just like a 2k.  Good start, settle, and be consistent through the first 1k.  I’d suggest holding a split around 2k+5 to 2k+7 at a 28 stroke rating.  Split up the Thrusters to stay fresh on the front and back side.  Be sure not to tear on the pull ups.  For the last 1k just get right to the same split you were holding in the first 1k and then sprint when you get to the 250m mark.  Have a game plan and stay focused when the going gets tough.  If you can stay positive and mentally strong through this wod, you should be able to do it in just a 2k.

Renegade Rowing League is coming up November 22nd!  Don’t forget to sign up!

Post your time and average splits to comments!