Daily WOD

Bombay

New Ulm CrossFit – WOD

Warm-up

3 Rounds

1:30 Row

10 Inchworms (No Push-Up)

5 Hang Cleans + 5 Front Squats

0:30 Front Rack Barbell Opener

Mobility

Banded Lat (under foot)

Banded Pigeon (Lateral from rig)

Metcon

Metcon (AMRAP – Rounds and Reps)

Teams of 2 (1:1)

30 Minute Amrap

20/16 Calorie Row (OR 200m Run)

20 Push Ups

20 Hang Cleans (115/80)

-Partner 1 does a round, then partner 2 does a round-

Individual Option

-Rest 1:1 between rounds-

For scoring INDY, double your rounds and reps
Stimulus today is moderate to moderate high intensity with steady pacing. You will partner up and complete a round while your partner rests and then switch. Due to the fact that you have a 1:1 rest in this workout, you can push the pace a bit more during your partner’s work period than if there was a set rest time (Ex. 2 min rest after each round) or if there was no rest at all.

Athletes need to attack each movement with a goal of non-stop movement.

Home WOD

5:00 Clock:

50 Single Unders OR Jumping jacks

25 Flutter kicks (each leg)

10 Cossack squats (total)

Metcon

Metcon (Time)

NO EQUIPMENT:

For Time:

200 Plate Hops/Line Hops

50 Alternating Leg V-Ups

50 Alternating Box/Chair Step Ups

___________________________

EQUIPMENT: Label as RX+

For Time:

200 Double Unders

50 Alternating Leg V-Ups

50 Double Dumbbell Deadlifts 50s/35s
This is a chipper. Keep sets smart and never go to failure!

Accessory Work

HOME:

3 Rounds

10 Tempo Double DB Bench (2 sec down/ fast up) OR PUSHUPS

10 Tempo Double DB Bent Row (2 sec down/ fast up) OR ANY OBJECT BENT ROW

10 Seated Alt. DB Curls (each side) OR ANY OBJECT CURLS