Daily WOD

From The Rower To The Wall

New Ulm CrossFit – WOD

Warm-up

2:00 Row (Easy)

10 Goblet Squats (light)

5 Push Ups

5 Squat Jumps

1:00 Row (Moderate)

10 Goblet Squats (light)

5 Push Ups

5 Squat

:30 Row (Fast)

10 Goblet Squats (light)

5 Push Ups

5 Squat Jumps

Mobility

Roller

Lats

Upper Back

Thoracic Extensions

Metcon

Metcon (Time)

21/16 Calorie Row

42 Wall balls 20/14

21/16 Calorie Row

36 Wall Balls 20/14

21/16 Calorie Row

30 Wall balls 20/14
Target Time: 8-9 minutes

Time Cap: 12 minutes

STIMULUS and GOALS

This is going to be a high heart rate, leg and lung burner.

WORKOUT STRATEGY & FLOW

Rower: Hold a moderate/hard pace on the rower. If rowing IS in your wheelhouse aim for around 1300+/1100+ pace.

Wall Balls: You will feel the leg fatigue here, but the goal should be unbroken throughout.

Weightlifting

Snatch (10 EMOM x 1 Sn DL + 1 Sn + 1 Hang Sn)

May build if you choose, but then change sets to a 1 x 1.

Home WOD

3 Rounds

10 Alternating Spidermans

10 Air Squats

10 V-Ups

Metcon

Metcon (4 Rounds for time)

4 Sets:

100m Run

15 Jumping Air Squats

10 Burpees

15 Jumping Air Squats

100m Run

-Rest 2:00 between sets-

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RX+

4 Sets:

100m Run

10 Single Arm Dumbbell Thrusters (50/35)

10 Dumbbell Facing Burpees

10 Single Arm Dumbbell Thrusters (50/35)

100m Run

-Rest 2:00 between sets-
These sets are sprints! Go out hard on the run and hold on!

Run: This is a fast pace on the front end and the back end.

Jumping air squats: aim to keep these in 1-2 sets. Keep the rest quick and make sure the feet clear the ground.

Burpees: aim to keep these fast and controlled.

Accessory Work

3 Rounds

1:00 min Plank

30 sec side plank (each side)

30 flutter kicks (each side)