Power:
“Death By Cleans”
1st Minute= 1 Clean
2nd Minute= 2 Cleans
3rd Minute= 3 Cleans
*Follow this pattern until you cannot complete the target number of repetitions. Once you fail, complete 8 burpees each minute until everyone is finished.
WOD:
For Time
1KM Assault Bike
5:00 Rest
500 Meter Row
Purpose of the Workout:
Since our power focus of the month is the clean, we are going to have some fun with it today and do a “Death By” workout. The purpose here is to go as long as possible and to work on cycling through those repetitions quickly, much like we would in a traditional WOD. Once we do not hit our target number of cleans, we will each do 8 burpees every round until the last person does not hit their goal.
Our WOD today is supposed to really tax that middle distance energy system that, without much of a better way to put it, is miserable to train. We will start with either a 1KM assault bike or a 500 meter row. Once you are done, take 5:00 rest, and complete the other. Each of these should take about the same amount of time (about 2:00 each). Make sure to go out hard and hold on to that initial pace as long as possible!