Daily WOD

11/27/2017

New Ulm CrossFit – WOD

Warm-up

Line Drills

Quad Stretch

Knee to Chest

Solider Kicks

Knuckle Drags

Side Lunge

Cradle Stretch

Walking Samson

Walking Spidermans

Walkouts

Toe Walk

Heel Walk

3 Air Squats + Broad Jump

High Knees

Butt Kickers

Skip for Height

Skip for Distance

Modified Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Overhead Squats

5 Snatch Grip Stiff-Legged Deadlifts

5 Front Squats

Mobility

Overhead Stretch on Wall – 1 Minute

Ankle Stretch on Box – :30 Seconds Each Side

PVC Pass Throughs – :30 Seconds

PVC Overhead Squats – 10 Slow Repetitions

Movement Prep

Power Snatch

10 Second Receiving Position Hold

3 Hang Muscle Snatch

3 High Hang Power Snatch

3 Hang Power Snatch

3 Power Snatch

Box Jump Overs

10 Second Small Hops

10 Second Tall Hops

3 Step-ups (each side)

3 Box Jumps

3 Box Jump Overs

Wall Balls

3 Pausing Front Squats

3 Push Press

3 Thrusters

3 Wall Balls

WOD Warm-Up

1 Round

3 Power Snatches

6 Box Jump Overs

9 Wall Balls

Metcon

Rx: Metcon (Time)

3 Rounds:

10 Power Snatches (115/80)

20 Box Jump Overs (24/20)

30 Wallballs (20/14)

Scale: Metcon (Time)

3 Rounds:

10 Power Snatches (95/55)

20 Box Step Overs (24/20)

30 Wallballs (14/10)