REMINDER TO DOWNLOAD THE WODIFY APP SO YOU ARE ABLE TO SIGN YOURSELF IN TO CLASS. FOR THOSE USING IT ALREADY, THEY WILL SAY IT’S SUPER EASY. AND DON’T FORGET TO LOG YOUR WOD SCORES INTO YOUR APP. AGAIN, THIS IS ANOTHER SUPER EASY FEATURE AND IT’S GREAT TO SEE SO MANY WITH LOGGED SCORES FROM MONDAY!
5 Rounds For Time
6 Power Cleans (155/105)(185/125)(225/155)
400/350 Meter Row
For the HSPU mod, we will be doing seated double db strict press.
Couple things to think about with this one. First of all, your power clean weight should be heavy. We are thinking this should be on the top end of your 1 Rep max and something you will have to do singles. Again, this should be as heavy as your technique will allow.
The second aspect of this workout to pay close attention to is your row pace. Unlike Calories, meters do not reward you for working harder on the row. Consider this, for someone that rows a sprint 500M, a 1:30 pace per 500 is going really hard, and will likely leave that person totally gassed and unable to get off the rower and do another movement without substantial rest. Now, for that same person a 1:45 pace per 500 is very sustainable and will allow for them to get off the rower, take a quick breath, and continue with the wod. The 15 second faster pace will be wasted when the rest break is over 30 seconds as well as a loss of power for the barbell movement. This doesn’t even take in to account the accumulated fatigue from multiple rows during the WOD. Bottom line, each of these 5 rows today should be at a conservative and efficient pace to allow for the intensity of this WOD to be felt.