CrossFit | 190506
Monday

190506

Workout of the Day

110

3 rounds for time of:

15 cleans
15 thrusters
1,000-m row

95 lb.135 lb.

Post time to comments.

Why Does Exercise Guard Against Cancer? Inflammation May Play a Role

3

Gretchen Reynolds of The New York Times covers a recent study in which researchers observed male colon cancer survivors and their blood cytokine levels during a month of high-intensity interval exercise. Reynolds writes: “In effect, something about the blood drawn immediately after the workout was slowing the growth of cancer cells. The researchers think they may have identified that something in subsequent analyses of the men’s blood. They found a large increase in molecules involved in inflammation immediately after exercise. Inflammation can slow cell growth and reproduction. So a transitory increase in inflammatory markers after exercise might be helping to jam the proliferation of tumor cells.”

Read the article Why Does Exercise Guard Against Cancer? Inflammation May Play a Role

Comments on 190506

116 Comments

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Manchild Manchild
July 23rd, 2019 at 5:15 pm
Commented on: 190506

35# dumbbells, and subbed 10 BPUs for row


16:29

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Nate Gordon
July 1st, 2019 at 3:35 am
Commented on: 190506

27 min power cleans

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Kury Akin
June 14th, 2019 at 5:03 pm
Commented on: 190506

30 min cut off. 2R + 70r. 35kg squat cleans and thrusters. Sub 20 each: DU, sdlhp@20kg, wb@9kg, KB sw@20kg, and 10 burpees and 10 lunges.

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Dan Kremer
June 4th, 2019 at 9:20 pm
Commented on: 190506

23:14 Rx’d

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Kevin Miller
June 3rd, 2019 at 10:23 pm
Commented on: 190506

75#

25:43

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Ruthie Lloyd
June 1st, 2019 at 12:30 pm
Commented on: 190506

F/48/5'6"/145

65#, dropped to 55# for 3rd round of thrusters

subbed 100 pulls on the ancient air rower

35:51

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Jeff Chalfant
May 27th, 2019 at 8:16 pm
Commented on: 190506

Skipped the rowing today. A little “dehydrated” from yesterday’s drinking. 45 power clean + thrusters at 135lbs: 15:32

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Gregory Morley
May 22nd, 2019 at 7:21 pm
Commented on: 190506

85# as rx in 26:00

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Morgan Greene
May 17th, 2019 at 1:20 pm
Commented on: 190506

correction to my last looked at the wrong workout time: 19:56

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Morgan Greene
May 17th, 2019 at 1:19 pm
Commented on: 190506

12:19

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John Campion
May 16th, 2019 at 3:14 pm
Commented on: 190506

40kg


24:32

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Shannon Said
May 15th, 2019 at 8:47 am
Commented on: 190506

42mins

1st round 60kg

2nd round 50kg

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Joana Montenegro
May 14th, 2019 at 9:30 pm
Commented on: Why Does Exercise Guard Against Cancer? Inflammation May Play a Role

Where I have no doubt exercise guards against cancer, I have found a benefit in cancer recurrence and normalizing issues created from cancer treatments. After having gone through a fairly aggressive cancer treatment 8 years ago, I had been told my bone density would be an issue as well as immune system/white blood count. And for 8 years that was true. Less than a year after starting CrossFit, my doctor shook my hand as being one of the few patients ever to increase bone density. And my blood values are back in normal range. Making no mention of all the obvious benefits of having joined CrossFit after 46 years of a sedentary life. Confused the heck out of my doctor, but data is data!

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Matthieu Dubreucq
January 25th, 2020 at 11:39 am

Thanks for sharing! And good job on improving your health markers with CrossFit!

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Se Hyun Jo
May 14th, 2019 at 3:04 am
Commented on: 190506

29"00 asrx

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John Doody
May 13th, 2019 at 11:03 pm
Commented on: 190506

17:44 used 95#. Wasn’t paying attention to the symbols. I’ll redo it tomorrow at the Rx weight

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John Doody
May 15th, 2019 at 4:19 pm

24:02 Rx’d. Sucked just as bad as at 95#’s

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Angela Gabrielle
May 13th, 2019 at 10:02 am
Commented on: 190506

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Richard Foster
May 12th, 2019 at 5:20 pm
Commented on: 190506

Scaled


17:19

2 rnds

8 clean/7 PC @ 75lbs

15 thruster @ 45lbs

4 mins jump rope

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Michael Arko
May 12th, 2019 at 12:55 pm
Commented on: 190506

I was in SoCal last week – making up the missed WODs on rest days. I’m also fasting today, so I scaled this down quite a bit, preserving the motion at lower weight, as follows:


15 x hang squat clean / thruster @ 75lbs

40 calories elliptical Level 12

19:08


I should have gone a little heavier on the squat clean / thruster motion. I was happy to combine the movement to save time but then it was a bit easy at 75lbs. That said, I loved this WOD and will repeat one day, probably at more like 95lbs.

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Nathanael Akin
May 12th, 2019 at 3:44 am
Commented on: 190506

13:30 with 95 lbs and 400m rum subs.

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Hank McKibban
May 11th, 2019 at 6:53 pm
Commented on: 190506

28:40 (power clean)

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Chris Meldrum
May 10th, 2019 at 6:48 pm
Commented on: 190506

As rx’d (power cleans), 23:49.


I was prepared for a very suck-filled WOD, and…I guess…this did not disappoint. I mean, I survived. But it did suck. Broke cleans 5-5-5 each round (or really 5-5-4 and then 1-into thrusters). Thrusters 10-5 or 9-6 — happy to keep them in two pieces. Mentally fatiguing to have to pick that bar up again. Tried to really pace the rows, each one turned out to be right around 3:58/3:59. Last round I started the row very slowly as I was just gassed — but I felt good enough to pick up the pace somewhere between 500 and 750.


46m/5'10"/180

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Jake Kiddoo
May 10th, 2019 at 6:14 pm
Commented on: 190506

25:50 115#

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Adam King
May 9th, 2019 at 5:13 pm
Commented on: 190506

Completed 2019-05-09

Did 12-12- 750m with 30lb dbs

19:19

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Jeremy Ho
May 9th, 2019 at 3:52 pm
Commented on: 190506

M, 5'-7", 180 lbs


Time: 34:21

3 rds cleaners & Thursters @ 95 lbs; 1500-m row all due to gym setup and time constraint.

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Noble Tucker
May 9th, 2019 at 3:45 pm
Commented on: 190506

21:03 RX

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Brian Rosenbaum
May 9th, 2019 at 2:17 pm
Commented on: 190506

M/57/6'2"/178

Hotel gym subs -

3 rounds -

15 cleans (30 # DBs)

15 thrusters (30# DBs)

1,000-m row - (SDHP 10 # DBs x 40, then run 400m)

26:03

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Daniel Hassell
May 9th, 2019 at 2:02 pm
Commented on: At-Home Workout

is that an ashtray on the side table?

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Michael Picher
June 19th, 2019 at 6:19 am

Worse... Candy bowl...

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Andrew Moultrie
May 9th, 2019 at 1:02 pm
Commented on: 190506

65#. Timer quit halfway, but was on ~30:00 pace.

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Andrew Moultrie
May 9th, 2019 at 1:35 pm

Squat cleans. Becaaauuse why not?

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Matt Dumont
May 9th, 2019 at 4:41 am
Commented on: 190506

Modified to:


15 reps 1+1 deadlift + hang clean 75#

15 thrusters 75#

1000m row


32:00. Really hard wod for me with super light weight relatively.


Glad it’s over

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Daniel Kerr Schöning
May 9th, 2019 at 3:58 am
Commented on: 190506

24:25 RX

Tough but fun

#crossfit #sober #day142

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Michael Grech
May 9th, 2019 at 3:53 am
Commented on: At-Home Workout

That tv...

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Cy Azizi
May 8th, 2019 at 11:55 pm
Commented on: 190506

115# 50:02

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Phill Kiddoo
May 8th, 2019 at 9:02 pm
Commented on: 190506

26:28 rxd

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Reggie Finchmeister
May 8th, 2019 at 8:32 pm
Commented on: 190506

17:35

3 rounds

15 Cleans 40kg

15 Thrusters 40 kg

50 Sumo deadlift high pull 10 kg

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Josh Nelson
May 8th, 2019 at 8:32 pm
Commented on: 190506

Women’s rx 31:02

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Robin Frei
May 8th, 2019 at 4:34 pm
Commented on: 190506

34:17

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Tanmay Bhattacharya
May 8th, 2019 at 2:09 pm
Commented on: 190506

33.27, 50 kg on cleans and 40 kg on the thrusters

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Sam Meixell
May 8th, 2019 at 11:47 am
Commented on: 190506

3 rounds in 14:35 of:

8 cleans, 95#

8 thrusters, 95#

500-m row

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Sima Banoo
May 8th, 2019 at 6:51 am
Commented on: 190506

22'54"

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Paul Snell
May 8th, 2019 at 3:21 am
Commented on: 190506

24:49 95#

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Danny Bostwick
May 8th, 2019 at 1:18 am
Commented on: 190506

28:30. This was a pathetic effort for me. A weekend of traveling, drinking, eating poorly, and not sleeping caught up with me. I started off smooth with the barbell on Round 1 and decided I wanted to run 800s today. Started cramping immediately & ended up walking a lot. It was bad. Went hard on the barbell on the 2nd round and got to the rower and died. Couldn't pull less than 2 minute 500's. Legs were exploding with pain. The 3rd round, I just blacked out. I don't know what happened except that it took me a long time to finish.

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Jeffrey Howard
May 8th, 2019 at 12:10 am
Commented on: 190506

23:17, with 115-lb

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Elliott Harding
May 7th, 2019 at 11:43 pm
Commented on: 190506

41:47


45lb for SQUAT cleans & thrusters. Pause and control at bottom for a second. Broken. Stay.


Sub 3:55 1000m row

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Matt Cairns
May 7th, 2019 at 11:43 pm
Commented on: 190506

Scaled


Weight: 95#

1000m row sub: 50 sdhp @45, 30 burpees


38:13

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Cliff Hoecker
May 7th, 2019 at 8:23 pm
Commented on: 190506

21:43.


95# power cleans/thrusters

800m runs


M/6/190/51

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Gary Waters
May 7th, 2019 at 8:18 pm
Commented on: 190506

M/28/5'6''/158


Scaled to 95 lbs

26:58

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Coastie Nick
May 7th, 2019 at 7:55 pm
Commented on: 190506

28:25 Rx’d

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Lucas Allan
May 7th, 2019 at 6:42 pm
Commented on: 190506

43/6'3"/200

27:39 rx (power cleans)

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Jon Wilson
May 7th, 2019 at 6:19 pm
Commented on: 190506

3 rounds

8 power cleans @135

8 thrusters

500 meter row

14:10

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Scott MacArthur
May 7th, 2019 at 5:10 pm
Commented on: 190506

23:52, used 95 due to back soreness.

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Cass Vreeland
May 7th, 2019 at 12:19 pm
Commented on: 190506

21:02 Rx

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Cass Vreeland
May 7th, 2019 at 12:19 pm
Commented on: 190506

21:02 Rx

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David Dunham
May 7th, 2019 at 11:02 am
Commented on: 190506

47:18 rx w/115#


arg

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Apostolos Gkanes
May 7th, 2019 at 6:27 am
Commented on: 190506

4th day of CF: 29:58 with 30kg/around 65lbs


I'm so proud of doing less than 30 minutes. 😁

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Maggie Leonard
May 7th, 2019 at 2:57 am
Commented on: 190506

F-14/5’4”/106#

This is my first time trying CrossFit. :)


Over the past weekend my mom my sister and I all went to a CrossFit competion. And while I was there it inspired me to try a new way in working out even as tiring as cross fit looks/is it also seems like a lot of fun. I did 3 sets of 15 cleans and thrusts but instead of 95# I only did about 35. As low as that may seem I was pretty proud of my self 1) because it was my first ever CF workout and 2) afterwards my legs and arms were so tired. Instead of rowing (we dont have a machine) I did 3 total miles of biking. 1 mile each set. It took me a total of 23:32! Overall I would definitely say this workout was a success and I can’t wait till I try the next one!!

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Fermin Romo
May 7th, 2019 at 4:50 am

Welcome to CF Maggie! I really encourage u to find a CF affiliate near u! Ur very smart to find substitutions and different weight that fits u, keep it up !

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Byron Hills
May 7th, 2019 at 2:50 am
Commented on: 190506

38:30

This was rough from the beginning

95 lbs.

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Gabrielle Spinello
May 7th, 2019 at 2:32 am
Commented on: 190506

Female/58kg

Scaled (55 lbs)

26:30 (minutes/seconds)

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Gabrielle Spinello
May 7th, 2019 at 2:32 am
Commented on: 190506

Female/58kg

Scaled (55 lbs)

26:30 (minutes/seconds)

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Js Smith
May 7th, 2019 at 1:37 am
Commented on: 190506

Scaled to 3r/t

15 squat clean, 45#

15 thrusters, 45#

1k row

34:21.0

Had nothing in the tank today. That was brutal, but it got done.

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Brandon Collins
May 7th, 2019 at 12:34 am
Commented on: 190506

Scaled 95

Tough!! But got it done.

30:01

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Dave DeCoste
May 7th, 2019 at 12:32 am
Commented on: 190506

22:59

Scaled to 115 lbs

Power cleans

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Kenny Mata
May 7th, 2019 at 12:08 am
Commented on: 190506

44:16. This one killed me. Bad.

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Brian Anderson
May 6th, 2019 at 11:41 pm
Commented on: 190506

Scaled (wrist injury)

95# power clean

20 wallballs (20#)

Row

23:11 - Empty tank


M-42-69-170#

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Mark Maguire
May 6th, 2019 at 11:19 pm
Commented on: 190506

M/45/200lbs. 95lb cleans and thrusters 21.25.

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Michael Bishop
May 6th, 2019 at 11:01 pm
Commented on: 190506

after 3 months of debauchery, I had to take this easy


2 rounds

15 cleans

15 thrusters

500-m row


95 lb.


13:10


good to back

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Shane Azizi
May 6th, 2019 at 10:36 pm
Commented on: 190506

37:38 Rx

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Tripp Starling
May 6th, 2019 at 10:26 pm
Commented on: 190506

Scaled weight to 95#, all else as rx

22:53


Jackie scaled weight to 45#, all else as rx

25:56

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Christopher Voght
May 6th, 2019 at 9:43 pm
Commented on: 190506

Scaled

3 rounds for time of:


15 cleans

15 thrusters

1,000-m row, sub with 800m run

♂‚ 95 lb.


21:10

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Fernanda Magana
May 6th, 2019 at 9:41 pm
Commented on: 190506

25:22 Rx woof!

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Goran Svensson
May 6th, 2019 at 9:32 pm
Commented on: 190506

Male 44 years

Height 176 cm

Weight 77 kg

Time 24:15 RX


This one was brutal.

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Vincent Dahlqvist
May 6th, 2019 at 9:24 pm
Commented on: 190506

37:45

Round 1, 15 cleans 135Ibs, 15 thrusters 95Ibs, 1000 m row

Round 2, 15 cleans 135Ibs, 15 thrusters, 1000 m row

Round 3, 5 cleans 135Ibs, 10 cleans 95Ibs, 15 thrusters 95Ibs, 1000 m row

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Stacey Carpenter
May 6th, 2019 at 9:07 pm
Commented on: 190506


25:20

right wrist pain used two DBs

15 hang cleans 35#DBs

15 db thrusters

1000m row

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Tamer Salah Eissa
May 6th, 2019 at 9:06 pm
Commented on: 190506

Thanks 🌹

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John Rossetti
May 6th, 2019 at 8:23 pm
Commented on: 190506

54YOM 5’6” 217


Scaled


3 Rounds for time

2X50 lb DB Cleans X15

95 LB Barbell Thrusters

1000 M row damper on 5


38:35. I did not thrive in this one but I survived

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Tom Perry
May 6th, 2019 at 8:21 pm
Commented on: 190506

57 / 169


95 pound Power Cleans and Thrusters (depth was not full with hip replacement)


26:22 -- That was very hard for me.

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Viktor Wachtler
May 6th, 2019 at 8:01 pm
Commented on: 190506

35:26

1st round at 52kgs

2nd-3rd rounds at 42kgs

Subbed the rows for 50SDHP+30burpee

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Gavin Carruth
May 6th, 2019 at 7:26 pm
Commented on: 190506

27:10. No rower so I did 50 cal on my old airdyne. Averaged around 3:30-4 min for the cals.


Done in my driveway in the Louisiana heat! Ouch!


M/6-3/215lbs

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Regan Windsor
May 6th, 2019 at 7:14 pm
Commented on: 190506

F/44

65#

29:40

Blew myself up on the first round. Good reminder to pace 😳. Actually a painful reminder 😬

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Spenser Smith
May 6th, 2019 at 6:57 pm
Commented on: 190506

27:24 rx! agree with the previous comments and shouldn't have rested so much on the thrusters

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Colleen Glisson
May 6th, 2019 at 6:44 pm
Commented on: 190506

25:42 RX'd with power cleans and at 3 months postpartum! split the cleans into 10 and 5 first round then 3 sets of 5. Split the thrusters into 4,4,4,3. Row split times were 2:05.7, 2:07.8, 2:04.6. That last row was brutal...

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Sebastien Fitzpatrick
May 6th, 2019 at 9:00 pm

That’s a good time! Glad you were able to keep your face to the grind.

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Brianna Sweet
May 6th, 2019 at 5:47 pm
Commented on: 190506

30:34 @ 35kg and 1,000m Row

This is the hardest workout I’ve done in a long while.

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Nicole Deaver
May 6th, 2019 at 4:50 pm
Commented on: 190506

22:24

Scaled to 65# and 800m Run


Everything felt heavy & slow today.

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John Clarke
May 6th, 2019 at 4:49 pm
Commented on: 190506

19:03 - 35lb dumbbells

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Christine Fjeld
May 6th, 2019 at 2:13 pm
Commented on: 190506

31:54, 20kg

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Jim Rix
May 6th, 2019 at 1:44 pm
Commented on: 190506

Scaled to 95# and 500m rows

18:51

Rows at 2:02-2:06/500m pace. Very tough one.

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Jim Rix
May 6th, 2019 at 1:52 pm

power cleans. I agree w/ Chris that cleans=full cleans=squat cleans, but no way I had sc's in me for this workout.

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Eric Armstrong
May 6th, 2019 at 1:26 pm
Commented on: 190506

Newby. Well this one killed me. Never have done thrusters or cleans before. Scalled down to 95 and was able to do sets of 10. biggest issue for me was the squat part of both. Had a hard time with allowing myself to go all the way down. No problem on the row. This is one of those workouts which builds character. Haha.


260-6'4"

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Jim Rix
May 6th, 2019 at 1:54 pm

This one's brutal for anyone, Eric.

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Randy Long
May 6th, 2019 at 1:20 pm
Commented on: 190506

Scaled to 95 pounds, and subbed 1200 m runs instead of rowing. (Rowed 5K last night, so wanted a break from the C2.)


29:02.


Agree with the comment above that you can push through the thrusters faster even though it will feel like you can’t. At least that was how I felt afterwards.

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Hendrik Bünzen
May 6th, 2019 at 1:00 pm
Commented on: 190506

29:12 rx’d

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Fermin Romo
May 6th, 2019 at 12:45 pm
Commented on: 190506

26:40 rx

https://youtu.be/eYG6KUWnGXM

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Thomas Wade
May 6th, 2019 at 12:27 pm
Commented on: 190506

Had to scale 75lbs on cleans and thrusters also 800 meter run for row 21:10 still very intimating

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pablo cervigni
May 6th, 2019 at 12:27 pm
Commented on: 190506

27:42 RX

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Antonio Ivanov
May 6th, 2019 at 11:41 am
Commented on: 190506

32:54 50 kg clean 35 kg thruster

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Victor Farrar
May 6th, 2019 at 11:26 am
Commented on: 190506

M/32/6'1"/180lbs

26:36


Scaled to 115 lbs

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Claire Fiddian-Green
May 6th, 2019 at 10:48 am
Commented on: 190506

29:15 for 3 rounds. Round 1: Rx cleans and Rx one thruster then scaled to 85# for remaining 14 thrusters. Rounds 2-3: 85# for all cleans and thrusters. Row Rx all rounds.

Those last 10 thrusters included a fair amount of time gasping for breath and wishing they were finished already...

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Sebastien Fitzpatrick
May 6th, 2019 at 10:33 am
Commented on: 190506

28:58 Rx


I took too frequent and lengthy rests during my thrusters. It hurts, but if you haven’t done the workout yet you can go a little harder on the thrusters than you may think.

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Colleen Glisson
May 6th, 2019 at 6:46 pm

This was really helpful advice...I read your comment beforehand and throughout my thrusters I kept remembering "Sebastien says I should pick up the bar..." And you were right! I could handle more than I thought. Thanks!

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Stacey Thompkins
May 6th, 2019 at 9:56 am
Commented on: 190506

M/44/6'2"/185#


Women's rx'd

22:05

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Kyle Buchanan
May 6th, 2019 at 9:47 am
Commented on: 190506

22:41 rx

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Kyle Buchanan
May 6th, 2019 at 9:47 am

power cleans

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Kathryn Miller
May 6th, 2019 at 9:35 am
Commented on: 190506

30:56 rx. Slow and steady.

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Ricardo Veiga
May 6th, 2019 at 9:21 am
Commented on: 190506

Scaled with 35 kg and its Was hard😄😄 took me 25'55 to do. But i love these wods that makeup me give it Allan. Done at @crossfitguarda

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Kyungtaek Kang
May 6th, 2019 at 3:15 am
Commented on: 190506

안양공식인증지부 크로스핏힘 강경택 45세/180cm/90kg 40-44 대한민국 4년 x 1위

28'48" Squat Cleans 5-5-5 Thrusters 8-7

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Eric O'Connor
May 6th, 2019 at 2:48 am
Commented on: 190506

Whenever I see a workout that prescribes “cleans” I take it to mean that the lift is taken from the ground to the shoulders in any fashion, whether it be a squat clean, power clean, or muscle clean. I will teach and instruct a power clean today, as this will likely be the most efficient, for most athletes, while also complementing the thruster and row to a large degree.


Cleans and Thrusters: I consider this to be a moderate weight and moderate volume for both movements. I will recommend loads that my athletes could potentially perform 15 reps in a row with, even though I won’t recommend performing unbroken sets of 15 in the workout. This general guideline should allow for a fair amount of consistency and intensity throughout the duration of the workout. During the latter portion of the build-up time I will have each athlete show me 3-5 reps of each movement, with their intended working weight, to assess if the loading is accurate for the goal of the day. For newer athletes, I may reduce the reps as well as the load.


Rowing: I will have most of my athletes complete the entire distance, each round. In some cases, I will use time guidelines to assess when reducing distance may be beneficial. For example, if I have an athlete that is likely to row the initial 1000 meters in over 5:00 minutes, I will consider reducing the distance each round or have them row for a 5:00 duration each round.

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Katina Thornton
May 6th, 2019 at 2:16 am
Commented on: Why Does Exercise Guard Against Cancer? Inflammation May Play a Role

It is a small study, but thank you Australia for opening the conversation.

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Chris Sinagoga
May 6th, 2019 at 12:31 am
Commented on: 190506

Champions Club Scaling Notes


RANT:

Weight heavy enough to go unbroken the first round but not the next? Mono piece long enough to not be a sprint? Movement have fatiguing effect on one another? Going to suck no matter how you go about it? Sounds like Just a Workout to me. Finish is the name of the game.

Also, I always take “cleans” to mean full squat, so that should make this much more fun!


I SHOULD TRY THIS RX’D IF: I could go unbroken if I really wanted to on the first round


ORGANIC SCALES:

Strength — add weight, less reps, less distance, rest between rounds

Stamina — 1 round of 45/45/3000m

Endurance — pretty good as is, maybe lower distance on row/run

Flexibility — do some rack position mobility before the workout and slow the squat portion of each barbell movement to work on the new range of motion


NEUROLOGICAL SCALES:

Coordination — lump the cleans and thrusters together in one movement, lighten up the weight a ton, and do 30 reps per round. More reps gives you more feedback on the unweight for each movement

Accuracy — add a rest between rounds and try to make each round the same time

Agility — quick transition from down to up on barbell, change row to agility course run/sport-specific change-of-direction skill

Balance — don’t move feet on barbell movements, sub running and pay attention to falling


GROUP VERSION: As is, just scale the row (or run, for us) so cadence in the feet can stay consistent


WARMUP:

Running jump rope — running prep

Squat — obviously

Kipping handstand push-up — upside down thruster

Box jump — landing on cleans

Hollow rock — prep for overhead and running (do candlestick if rowing to simulate backwards fall)



GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB): 7. General crappy one. no way around it.

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Michael Espinosa
May 7th, 2019 at 7:23 pm

Thanks for posting this. I'm diggin these scales :)

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Juan Acevedo
May 6th, 2019 at 12:23 am
Commented on: 190506

Intended Stimulus



¡Ay bendito! That is Spanish for "there is nowhere to hide, sis!" This is a mix of stamina and endurance. Heavy thrusters and long rows, with some cleans added to get the spice going right from the beginning. The only option you have here is to pick a weight that is a little too heavy so that you end up taking a lot of breaks and looking at that bar for answers. But you know that just leads to frustration, and the bar has no answers. Make peace with this, today is how we build grit. Remember, if you row slow enough, you can always recover a little on the rower. And remember: 1000 meters will feel long no matter how slow you go. Today is about staying with the grind, breathing and relaxing the grip, while you push hard and hang on to the pace. That difficult balance of relaxation and fight is what we are after today. Pick a weight at which you can do 15 thrusters unbroken when fresh with effort. Pick a distance on the rower that is uncomfortable but doable.



TECHNIQUE TIP: A solid front rack position will save the shoulders and the upper back today, and you will need both pretty hard.



OPTION 1

3 rounds for time of:

15 cleans

15 thrusters

1,000-m row

♀ 80 lb. ♂‚ 115 lb.



OPTION 2

3 rounds for time of:

15 cleans

15 thrusters

800-m row

♀ 55 lb. ♂‚ 75 lb.

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Steven Thunander
May 6th, 2019 at 12:15 am
Commented on: 190506

Globo scale-as Rxed. If necessary due to gym setup do the barbell work then do a 3k row. Otherwise, if no rower is availale run 800m (track, outside or treadmill with slight incline), or 50 cal assault bike. Finally you can sub in 50 empty barbell sumo deadlift high pulls and 30 burpees per 1k row.

Dumbbell solution for this wod is 50/35 lb dbs.

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