Daily WOD

Flying V

New Ulm CrossFit – WOD

Warm-up

2 Rounds

15/12 Cal Row

5 tempo 10# plate air squats (3 sec down – 2 sec hold – fast up)

10 Alt Spidermans

Mobility

Couch

Low Lunge Hip Opener

Metcon

Metcon (Time)

Teams of 2

280/220 Calorie Row

125 Synchro Air Squats

* Split Row calories as needed *

CAP – 20:00

Individual Option:

For time:

140/110 Calorie Row

125 Air Squats

*partition reps however you want*
Score – If cap, add one second for every rep missed.

The Stimulus today is moderate to high intensity. You should look at completing the row in sets that will allow for intensity to be kept up and completing squats in either quick, fast sets or moderately-paced, larger sets.

Communicate with each other and TRY NOT TO BURY YOUR PARNTER.

Accessory Work

3 rounds

10 Jefferson Curls – Light KB

1:00 Boat Hold

15 Reverse Crunch

30 Mountain Climbers

Home WOD

10 yd walk on toes

10 yd walk to toes backwards

10 yd walk on heels

10 yd walk feet turned out

10 yd walk feet turned in

10 yd lunge walk-arms locked out overhead

10 yd lunge walk – torso twist towards forward leg

10 yd butt kickers

10 yd high knees

10 yd bear crawl forward

10 yd bear crawl backward

10 yd lunge forward

10 yd lunge backward

Metcon

Metcon (4 Rounds for time)

NO EQUIPMENT:

4 Sets (1 Set Every 5 minutes):

200m Run (or other Cardio)

20 Jumping Air Squats

15 Burpees

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EQUIPMENT: Label as RX+

4 Sets (1 Set Every 5 minutes):

200m Run (or other Cardio)

10 Double Dumbbell Thrusters 50s/35s

15 Lateral Burpees Over Dumbbell
Each set of this workout is fast! Go out at 90%+ and hold on.

The run is a hard effort. If you don’t have space to run, sub :45 of high knees.

Aim to keep the jumping air squats unbroken.

Push the pace on the burpees at the end of each set knowing that you will get rest before you go again.

There is a 4:00 time cap per set.

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Each set of this workout is fast! Go out at 90%+ and hold on.

The run is a hard effort. If you don’t have space to run, sub :45 of high knees.

Aim to keep the double dumbbell thrusters unbroken. If you need to sub a single arm dumbbell thruster, complete 5 per arm.

Push the pace on the burpees at the end of each set knowing that you will get rest before you go again.

There is a 4:00 time cap per set.

Accessory Work

3 Sets:

10 Bulgarian Split Squat (each side)

10 Windmills (each side)

1:00 Plank Hold