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!
Renegade Rowing 
I’m happy just to complete this WOD. Messed up my timer so don’t have a total.
1,000 splits: first @ 2:004; second @ 1:59.6
Thrusters: 15# weight
Pull-ups: STRICT – the only way I can accumulate that many is to do a ladder up and back: 1,2,3,4,5,5,4,3,2,1 = 30
Solid Ward! That’s how we felt last night 🙂 I like the way you approached the pull ups and the weight you chose was right on the money for the thrusters. I mentioned to everyone last night that now a 2k will seem easy compared to that. Bring it on!
On Wed, Nov 12, 2014 at 7:54 PM, Renegade Rowing wrote:
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Total time 16:30 with
half reps of thrusters and ring rows
#15 barbell
Goal avg split 2:15
1st 1000m 4:30.3 / avg 2:15.1 @ 29
2nd 1000m 4:28.6 / avg 2:14.3 @ 30
Boom… negative splits are awesome 🙂
Liked that I could still keep form near end ( or was not so tired that it went completely out the window)
You said it Terese! Well done scaling with half reps on the thrusters and pull ups. I think that was a money move for you. BOOM is right! Love those negative splits.
On Thu, Nov 13, 2014 at 10:09 AM, Renegade Rowing wrote:
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Total time = 19:48
1st 1K=1:49.6/29spm
2nd 1K=1:50.3/30spm
Used 45# bar and pull ups
Lost track on reps on last thruster round, so did either 50 or 60
Nice work Tom – there is a stud in the Renegade barn!
Jurassic
Well done Tom! I know what you mean about counting those thrusters. Way to attack it.
On Thu, Nov 13, 2014 at 11:56 AM, Renegade Rowing wrote:
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real burner of a workout
1:38.0, 1:38.9 for the 1000m’s
total time 14:08
Epic Drew! Way to push through!
On Thursday, November 13, 2014, Renegade Rowing wrote:
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