Daily WOD

Bob The Tomato

New Ulm CrossFit – WOD

Warm-up

5:00 Clock:

:30 Single Unders OR Jumping Jacks

5 Dive Bombers

10 Alternating Bodyweight RDLs (Total) – https://www.youtube.com/watch?v=OHoketwoRyY&list=PLNmWOCEX1SUYV7qC_D21ZI4Xv2H9m7_39&index=19

Mobility

Thread the needle 1:00 each

Lay down, Knee up and across body 1:00 each

Home WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 14 Minutes:

14 Alternating Chair/Box Step Ups (Total)

14 Burpees

28 Plate Hops/Line Hops
WORKOUT STRATEGY & FLOW:

This is a longer time domain workout. Go out at about 75-80% of your max capacity and maintain that throughout. Utilize the transition time between movements for rest.

Chair/box step ups: Aim to keep these unbroken and stand tall each rep.

Burpees: Aim for consistent pace here!

Plate/line hops: Aim to keep these unbroken. Quick feet!

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 14 Minutes:

7 Deadlifts 135/95

14 Lateral Burpees Over Bar

42 Double Unders
WORKOUT STRATEGY & FLOW:

This is a longer time domain workout. Go out at about 75-80% of your max capacity and maintain that throughout. Utilize the transition time between movements for rest.

Deadlifts: Aim to keep these unbroken and stand tall each rep.

Burpees: Aim for consistent pace here!

Double Unders: Aim to keep these unbroken. Relax the grip!

Accessory Work

3 Rounds:

10 Cat Cow Exercises

10 Birddogs

:30 SIngle Leg Glute Bridge Hold (Each Side)

CatCow – https://youtu.be/Ju0yb6yLawU

BirdDog – https://youtu.be/D1M_uEYGC8U