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“VADER” WOD 1/14/19

0

WARM UP:

400 M. Run or Row

10 Y’s, T’s, & W’s

10 Reverse Fly’s

2 Rounds

10 Lunge w/ Pass Through

10 Good Mornings

10 Front Squats

5 Inch Worms

10 Scorpions

Then:

Mobility


WIN

SKILL:

EMOM 9

M1: 15/12 Cal. Assault Bike

M2: 3 T2B + 3 C2B + 3 BMU

M3: 20 Hollow Rocks

LIFT:

E2MOM

Front Squat

10 @ 50%

8 @ 60%

6 @ 70%

6 @ 75%

8 @ 60%

10 @ 50%

WOD:

“VADER”

3 Rounds

24/17 Cal. Row

21 Wall Ball (20/14) (16/10)

18 DB Snatch (50/35) (40/30)

15 Burpees Over the Erg


FIT

SKILL:

EMOM 9

M1: 15/12 Cal. Assault Bike

M2: 10 Ring Rows

M3: 20 Hollow Rocks

LIFT:

Front Squat

4 x 10 @ 50%

Pair With:

Weighted Wall Sit

4 x 30 Sec.

WOD:

“VADER”

3 Rounds

24/17 Cal. Row

21 Wall Ball (20/14) (16/10)

18 DB Snatch (50/35) (40/30)

15 Burpees Over the Erg

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