WOD
“Low Pull, High Pull”
3 Rounds for time:
500 meter Row
15 Hang power cleans (moderate)
STIMULUS
Duration: Moderate (9-13 Minutes)
Volume: Low (45 reps, 1500 meters)
Load: Moderate
*White Board Chat:*
We have two lower-body pulls today in both the row and hang power clean. Our 500m row should be taking between 1:45-2:30, consistently, per round for us to finish. If we don’t have a rowing machine, we will run 400m and should be finished under the same time. Our hang power clean weight should be a moderate load, relative to our ability, that we can complete 15 unbroken reps unbroken if asked, but we don’t necessarily have to in the workout. We can perform them with either a bar, or dumbbells/kettlebells. They should be taking us between :30-:60 per round, consistently. If we are breaking it up, we should be breaking no more than twice and resting a short amount of time before we’re back on the bar. Happy Monday! Let’s get it!!!
Modifications
NO EQUIPMENT OPTION
3 Rounds for time:
400 meter Run
15 Broad jumps
1. 500m row
– If we do not have access to a rowing machine, we will run 400 meters today
– If rowing or running 500m/400m will take over 2:30, respectively, cut the reps to either 250m on the rowing machine or 200m for running
– If we have an injury or limitation that prevents us from running, we will bike 1000m
2. Hang power clean
– We will first scale the loading on the hang power cleans to a moderate load for us, relative to our current capacity
– If we have a single arm injury that prevents us from using one arm, use a dumbbell or kettlebell and perform them on the good arm!