Daily WOD

Echo Press

New Ulm CrossFit – WOD

Warm-up

2 Rounds

1:00 Bike

:30 HS Hold or Plank

:30 Bike

3 Negative HSPU or Pike PU

Mobility

Lacrosse Ball

Pec / Shoulder / Tri

Accessory

10:00 EMOM HSPU Practice

E: 6 Pike on floor

O: 2 Eccentric on wall

Metcon

Metcon (Time)

Partner Throwdown Friday

30/25 Echo Bike (each, same time)

15 Wall Facing Strict HSPU

20/15 Echo Bike (each, same time)

15 Wall Facing Strict HSPU

20/15 Echo Bike (each, same time)

15 Wall Facing Strict HSPU

30/25 Echo Bike (each, same time)

*Individual version: perform same calories on bike and 8 of the HSPU each round
Target Time: sub 14

Time Cap: 17

STIMULUS and GOALS

How to Pace: CHALLENGE on the Bike and GRIND on the wall facing strict handstand push ups.

How it should Feel: GASSY on the bike and MUSCULAR ENDURANCE on the wall

WORKOUT STRATEGY & FLOW

Bike: You can be pretty aggressive here! Most of the hold up and time will be spent on the wall so really drive through those legs on the bike and go moderate/fast to fast to give yourself time on the wall

Wall Facing Strict Handstand push ups: Practice these before hand! Find a repeatable and stable position. Tension in your core is helpful. Break before they break you and have some fun with a new movement!