Benchmark WOD “Vader”
WOD
“Vader”
3 Rounds for Time:
24/17 Calorie Row
21 Wallballs (20/14)
18 Alternating Dumbbell Snatches (50/35)
15 Lateral Burpees over the Dumbbell
* Post time to the whiteboard. Compare to 12.28.18.
Accessory Work
1. Deadlift
On the 2:00 x 6 Sets:
Set #1: 3 Deadlifts
Set #2: 1 Deadlift
Set #3: 3 Deadlifts
Set #4: 1 Deadlift
Set #5: 3 Deadlifts
Set #6: 1 Deadlift
* Aim is to build on last week’s percentages.
2. Body Armor
3 Rounds, resting 2:00 between:
100′ Single DB OH Walking Lunge
30 Weighted AbMat Sit-Ups
10 Romanian Deadlifts
