2 Rounds For Time:
30 KB Swing 44/26
40 AbMat Sit Ups
50 Double Unders
40 Calories Row/AirDyne/Ski
30 Push Press 75/53
Rest 2 Min
I loved seeing the effort on the rower this week when we had you guys go over 75% of your max wattage for 10 strokes. We got this idea from a CrossFit.com WOD calling for 5 strokes below 1:30/1:45 pace. What a great idea! Instead of rowing for calories or distance why not count strokes and no-rep strokes below a certain wattage.
The rower is meant to dish out punishment, and all too often people miss out on the true evil that this machine holds inside of it. Throwing in 10 strokes above 75% of max wattage created a serious sprint effort in the middle of the WOD. For some of you, the 75% number was a great way to scale the intensity of this exercise. For some who pulled extremely high wattages on a max effort, the .com standard of sub 1:30/1:45 was plenty hard enough. I actually witnesses a handful of you work harder than I have ever seen you work before. You can bet we will be using this type of rowing stimulus again 😉
