Daily WOD

Dodgeball

New Ulm CrossFit – WOD

Warm-up

3 Rounds

6 Bottom half burpees

6 Front Squats (bar)

6 Push Press (bar)

3 Strict Pull Ups or Ring Rows

6 Dumbell snatches (moderate)

Mobility

Child’s Pose

Knee Across Chest

Scorpion

Metcon

Metcon (Time)

21-15-9

Front Squats 95/65

12-9-6

Burpee Pull-Ups

—- Into —-

72 Alternating Dumbbell Snatch (50/35)
Target: 8-10 – Cap: 15

Stimulus is moderate intensity and steady pacing. Find pace on 21-15-9 that will allow you to go directly into DB Snatch. Squats and pullups will challenge legs and grip going into snatch.

Remember no rest between workouts!

Weightlifting

Back Squat (5 x 5 Tempo (3,2,X,1))

Home WOD

5:00 Clock

50 Single Unders Or Jumping Jacks

10 Air Squats

:30 Handstand Hold Or Plank

-Then-

Ankle/hip mobility of your choice

Metcon

Metcon (3 Rounds for reps)

No Equipment:

3 Sets:

1:00 Max Reps Line Hops/Jumping Jacks

1:00 Max Reps Cossack Squats

1:00 Max Reps Box/Chair Step Ups

1:00 Max Reps Wall Walks

1:00 Rest

——————————————-

Equipment: Label as RX+

3 Sets:

1:00 Max Reps Double Unders

1:00 Max Reps Alternating Hang Dumbbell Squat Snatches (50/35)

1:00 Max Reps Single Dumbbell Box Step Ups (50/35)

1:00 Max Reps Wall Walks

1:00 Rest
Score reps per set. A set is a full round of all moves listed.

Accessory Work

2 Sets:

15 Dumbbell bicep curl R/L

15 Cat Cow Exercises

15 Bulgarian Split Squat R/L