Thursday - 12/9/21

Warm-up

Usually I tell you exactly how I want you to do each day’s WOD. Today is different. Today I want you to row 3000 meters and perform 50 power cleans, but you can break up the distance and repetitions however you desire. You can do five rounds of a 600 meter row and 10 power cleans, ten rounds of a 300 meter row and 5 power cleans, or something entirely different. Just try to get through the workout as quickly as you can.

If you are an experienced athlete and feel capable, please perform the following WOD:

Experienced:

For time:

3000 meter row

50 power cleans (95lb, 65lb)

*Broken up as desired

Beginners can scale both the movements and the number of repetitions in today’s workout. Do what you need to do to make the workout more doable for you. Some workout is better than no workout!

Scaled 1:

For time:

2000 meter row

40 dumbbell power cleans (10lb, 5lb)

*Broken up as desired

Perhaps something between the experienced 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:

3000 meter row

50 power cleans (75lb, 55lb)

*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:

Rowing

Power cleans

Dumbbell power clean

How should I time my workouts?