Wednesday, August 14, 2019

WOD Wednesday #109

For time:

Row 2,000 meters
21 cleans
15 thrusters
Row 1,000 meters
15 cleans
12 thrusters
Row 500 meters
9 cleans
9 thrusters

♀ 95 lb. ♂ 135 lb.


INTENDED STIMULUS: ¡Ay maldito!  In CrossFit when we have a descending rep scheme the aim is always to go faster at the end. We want you to be riding that threshold line where you are about to max out, but you never do. Today pick a distance and a weight that allow you to do exactly that. We don't need to pace or strategize that much here. The rep scheme is there to do that for us. We want to start at a sustainable but challenging pace on the first round. A pace we will able to keep on the second and the third if only because of the reduction of reps. This should hurt and sting. This is a longer effort. We want to aim for the 20-25 minute window. If you did 190506, use your notes to adjust your scaling optimally for this workout. Modify the distance in the rower if you don't think you can get those first 2000m done under 9 minutes without dying. Pick a weight that you can manage for the big sets with at most 2 short breaks per movement, on the first round. OPTION 1 For time: Row 2,000 meters 21 cleans 15 thrusters Row 1,000 meters 15 cleans 12 thrusters Row 500 meters 9 cleans 9 thrusters ♀ 80 lb. ♂ 115 lb. OPTION 2 For time: Row 1,500 meters 15 cleans 15 thrusters Row 1,000 meters 12 cleans 12 thrusters Row 500 meters 9 cleans 9 thrusters ♀ 55 lb. ♂ 75 lb.

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