WARM UP – MOBILITY
Alternate for 3 sets:
1 min row: easy / medium / hard
1 min: Dynamic stretches / movement prep for WOD A
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Review WOD A movements and scaling options
WOD A
VADER
Complete 3 rounds for time:
24/17 Calorie Row
21 Wallballs (20/14)
18 Alternating Dumbbell Snatches (50/35)
15 Burpees with lateral jump over a parallette
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15 min time cap.
Partner up with someone of similar level and share a rower/equipment
Stagger heat 2 by 2 mins.
(Workout courtesy of Comp Train)
WOD B
EMOM x 12: (4 rounds of each movement for quality and consistency)
1) 40-60 Doubleunders (or 45s max practice)
2) 50-60% of max effort Kipping HSPU (use a scaling option that allows at least 6-8 reps)
3) 3-6 Bar muscle-ups (scale to jumping BMU, or 6-10 kipping pull-ups (or C2B) / jumping pull-up (or C2B)
ACCESSORY
1) 2 Rounds:
30s Single Arm Kettlebell Overhead Hold (Left) + 10-15 GHD Sit-Ups
30s Single Arm Kettlebell Overhead Hold (Right) + 10-15 GHD Sit-Ups
30s Double Kettlebell Front Rack Hold + 10-15 GHD Sit-Ups
– rest 2 min between rounds
2) Crossover symmetry “Recovery”
