ASWOD
5x3 power cleans @ 165
DWOD
5 rounds:
30 KB swings in 1 min, 2 pd (scaled to 45lbs)
1 min rest
*For every round you don't complete 30 swings, 1000m penalty row after wod
Went 30-30-30-22-18. Rowed 1k in ~4 min then the second one after a short break in closer to 5 min.
I like these rowing penalty wods
ReplyDeleteYeah, I like tacking some extra volume on the end of the workout, but the rowing isn't really as terrifying as some sprints would be. I think I might try throwing in some sprint penalties sometime. On a hot day that would really get my ass in gear to dig deep.
ReplyDelete