WARMUP/MOBILITY
Explain WOD format FIRST
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10-12 mins big dynamic warmup
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Warmup WOD movements
WOD A
The Terminator
For time:
50 Cal Row
50 Wallballs 20/14lb, 10′
40 Axel bar deadlifts 185/125lb
400m Sandbag run 70/45lb
30 Toes to bar
30 Thrusters 95/65lb
20 Burpees
20 Cal assault bike
10 Axel bar power cleans 185/125lb
10 Bar muscle ups
Scaling:
-Try to keep the rep scheme the same if possible, bring weight or progression down so that no exercise is too difficult or heavy.
-Newer lifters or anyone with flexibility issues etc. do not use an axle bar. Weight should be very comfrotable to move so scale accordingly
-Use the same bar that you deadlifted with for you power cleans
-Scale bar MU to chest to bars, regular pullups or ring rows
COOLDOWN
5 mins easy row, bike or jog
Crossover Recovery
