Fri, 12/21/2018

“Vader” 3 Rounds: 24/17 Calorie Row 21 Wallballs (20/14) 18 Alternating Dumbbell Snatches (50/35) 15 Lateral Burpees over Rower


In this new CompTrain Class benchmark workout, looking for athletes to choose a wallball and dumbbell weight that they could complete 21+ repetitions unbroken when fresh. Men will go to 10’ targets and women to 9’. Burpees are lateral over the rower, with no need to stand tall between repetitions. If short on rowers, stagger by 2-3 minutes. ## THE WHY We keep track of scores in all workouts, but especially benchmark workouts like this, to keep tabs on progress overtime. A helpful thing to keep track of is also times per round. This gives us valuable insight on our pacing. If there is a dramatic fall off, we know that starting slower may actually allow us to maintain speed throughout. Better pacing can lead to better times. Better times over time leads to better fitness and better results. Today, we can keep track of final time as well as times per round.

#WOD #vader #calrow #row #wallballs #wb #alternatingdumbbellsnatches #db #lateralburpeesoverrower #burpees