Daily WOD

11/30/2017

New Ulm CrossFit – WOD

Warm-up

:30 Seconds

Easy Singles

Knuckle Drags

Active Spidermans

Medium Singles

Side Lunge

Active Samson

Faster Singles or Dubs

Push-up to Down Dog

Air Squats

Mobility

Kettlebell Ankle Stretch – :30 Each Side

Kettlebell Squat Hold – 1 Minute

Kettlebell Leverage Squat – 1 Minute

Movement Prep

Wall Balls

5 Front Squats

5 Push Press

5 Thrusters

5 Wall Balls

KB Snatch

Perform with 1-Arm, then switch.

Light Weight

5 Deadlifts

5 Deadlift + Shrug

5 High Pulls

5 Kettlebell Snatches

Workout Weight

5 Deadlifts

5 Deadlift + Shrug

5 High Pulls

5 Kettlebell Snatches

WOD Warm-Up

:20 Seconds Each Station

Wall Balls

Kettlebell Snatch

MB Cleans

Metcon

Rx: Metcon (5 Rounds for reps)

5 Rounds:

AMRAP 1:00 at each station:

Wall Balls (20/14)

Kettlebell Snatch (53/35)

MB Cleans 20/14

Rest 1:00 between rounds

Scale: Metcon (5 Rounds for reps)

5 Rounds:

AMRAP 1:00 at each station:

Wall Balls (14/10)

Kettlebell Snatch (44/26)

MB Cleans 14/10

Rest 1:00 between rounds