Today’s WOD consists of five rounds of rowing 400 meters and 15 power cleans. Please be thoughtful when picking your weight for the power cleans. You should be able to complete the cleans in two sets or less the first couple of rounds and no more than four sets by the last round. Don’t go too heavy! Pick a weight that you can move well.
If you are an experienced athlete and feel capable, please perform the following WOD as prescribed (Rx):
Rx:
5 rounds for time:
400m row
15 power cleans (95lb, 65lb)
Beginners can reduce the distance of the row and the number of repetitions of the power cleans. Dumbbell power cleans can be substituted for power cleans with a barbell. A trainer bar could also be used for today’s workout. A beginner’s version of today’s workout could look like this:
Scaled 1:
5 rounds for time:
300m row
10 dumbbell power cleans or hang power cleans (10lb, 5lb)
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:
5 rounds for time:
400m row
15 power cleans (45lb, 35lb) or dumbbell power cleans (20lb, 15lb)
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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