We will end the week with a repeat from 12/12/19. As you may recall, this was one of the rare WODs where I encouraged you to structure the rep scheme however you wanted. I told you to complete 100 power cleans and 100 pull-ups, but that you could break up the repetitions however you desired. You could do 5 rounds of 20 power cleans and 20 pull-ups, 10 rounds of 5 pull-ups-10 power cleans-5 pull-ups-short rest, or something entirely different. Perhaps whatever you tried worked great. Perhaps it didn’t. Whatever the case, today’s WOD will give you the chance to find out if you do even better. Just try to get through the 100 power cleans and pull-ups as quickly as you can.
If you are an experienced athlete and feel capable, please perform the following WOD as prescribed (Rx):
Rx:
For time:
100 power cleans (95lb, 65lb)
100 pull-ups
*Broken up as desired
Most beginners will perform dumbbell power cleans or dumbbell hang power cleans and ring rows in today’s workout. Even with these modifications, 100 ring rows is a lot, though. It is okay to reduce the number of ring rows if it makes the workout more doable for you. Some workout is better than no workout!
Scaled 1:
For time:
100 dumbbell power cleans or dumbbell hang power cleans (10lb, 8lb)
75 ring rows
*Broken up as desired
Perhaps something between the Rx version and the beginner version of the WOD is right for you today. Another variation of today’s WOD might look like this:
Scaled 2:
For time:
100 power cleans (75lb, 55lb) or dumbbell power cleans (35lb, 25lb)
100 jumping pull-ups
*Broken up as desired
Your score is the amount of time it takes you to complete today’s workout. If you’d like, leave your score in the comment section below!
Not sure what some of the movements are? Click on the following links for more information:
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