Daily WOD

Flash

New Ulm CrossFit – WOD

Warm-up

3 Rounds

25 single unders

12 Deadlifts (empty bar)

25 single unders

9 Hang Power Cleans (empty bar)

25 single unders

6 Shoulder to Overhead (empty bar)

Mobility

Thoracic Extension

Roll Lats

Child’s Pose

Metcon

Metcon (3 Rounds for reps)

AMRAP 5 Minutes

50 Double Unders

12 Deadlifts (155/105)

—-Rest 2:00 —-

AMRAP 5 Minutes

50 Double Unders

9 Hang Power Cleans (155/105)

—-Rest 2:00 —-

AMRAP 5 Minutes

50 Double Unders

6 Shoulder to Overhead (155/105)
Target Reps Each Set: Rd1) 310+, Rd2) 295+, Rd 3) 280+

A little twist on “DT” with this one. Stimulus is moderate intensity through the 3 workouts with a non-stop/steady approach. Stay in your lane on this one and don’t come out like a racehorse.

Weightlifting

Power Clean and Jerk (1+1 x 5 Sets Building)

Home WOD

2 Rounds

8 Alt. Spidermans

16 Air Squats

:30 Handstand Hold or Plank Hold

Metcon

Metcon (AMRAP – Reps)

EMOM x 20 Minutes:

Min 1: 20 Jumping Air Squats

Min 2: 10-15 Single Arm Bent Over Object Row (Each Arm)

Min 3: Max Reps Wall Walks (Or bear crawl or pushup)

Min 4: Rest
This is an EMOM, which means every minute on the minute. Once you complete the reps for that minute, rest until the next whole minute.

Focus on movement quality during this time.

Jumping air squats: aim for unbroken sets here!

Single arm bent over object row: find something from around the house to use for the row.

Wall walks: aim to hold the open standard if you can. If you are unable to do wall walks, first sub bear crawl. If you don’t have space to bear crawl, sub push ups.

Accessory Work

3 Sets:

10 Cat Cow Exercises

10 Birddogs (each side)

20 Supermans