Daily WOD

Dorothy

New Ulm CrossFit – WOD

Warm-up

2 Rounds

1:00 Row (Building)

10 V Ups

10 Scap Shrugs

5 Hanging Knee Raises

5 Suitcase DL (ea)

10 Banded good mornings

Mobility

Couch

Pigeon

Metcon

Metcon (2 Rounds for time)

2 sets

300/200m Row

25 V Ups

300/200m Row

20 Deadlifts (205/135)

300/200m Row

15 Toes to bar

-Rest 5:00 Between Sets-

Target each set: 6-8 minutes

Cap each set: 10 minutes
Stimulus today is moderate to moderate high intensity with a taxing core blaster.

This workout is harder than it looks and the target time can be a little aggressive so please make sure to scale accordingly to keep intensity and stay within the target time frame.

Weightlifting

Hang Squat Clean (1 P. Cln + 1 H. Sqt Cln. All TnG OT2)

Building

Power Clean + Hang Squat Clean

– (1+1) x 4 x 1 set

– (1+1) x 3 x 1 set

– (1+1) x 2 x 1 set

Home WOD

Metcon (2 Rounds for time)

2 sets

150m Run (OR :45 Burpees)

30 Sit Ups

150m Run (OR :45 Burpees)

30 Jumping Lunges

150m Run (OR :45 Burpees)

30 Alternating Leg V-Ups

-Rest 3:00 Between Sets-
Go down list once for score (or Round 1) and then rest 3:00. Then go through it again for score (or Round 2). This is NOT 4 sets

Accessory Work

3 Sets:

21 Glute Bridges

7 Split Stance Lunge (Elevated rear foot – each side)

7 – 1 and ¼ Goblet Squat (Squat below parallel + up halfway + back below parallel + up all the way)