WOD
“Strong Pull”
2 Rounds for time:
1000 meter Row
10 Hang power cleans (225lbs/155lbs)
STIMULUS
Total time: 10-15 Minutes
*White Board Brief:*
This is going to be a challenging on today. 2, 1000m rows, plus 10 heavy hang power cleans. It is a pull and then another pull, so competing movements, which always means that we will slow down a little bit and have to rest to let our muscles recover. Our 1000m rows should be taking us between 3:30-5 minutes to complete each round and we should be able to hold a steady pace somewhere between 65-80% of our max effort for the duration. The hang power clean is a load that we should be able to perform 2-5 in a row consistently during the workout and take us under 2 minutes to complete. Rock and roll with this one!
*Modifications*
1. Row
– If rowing 1000m will take us over 5 minutes, scale to 750m
– If we are unable to row due to injury, bike 2000m
2. Hang power clean
– Scale the load to allow us to perform consistent sets of 2-5 reps
– If we have a single-arm injury, perform in the good arm with a dumbbell
– If we are unable to hinge at the hip due to injury, go from the high hang and perform muscle cleans at a lighter load