Daily WOD

Grettel Ingrid

New Ulm CrossFit – WOD

Warm-up

3 Rounds

5 Burpees

10 Squat Jumps

5 C & J (empty bar)

5 Sn Gr P P

Mobility

Roll

Upper Back

Lats

Thoracic Open Repetitions

Metcon

Metcon (Time)

10 Rounds

3 Power Snatches (115/80)

3 Burpees over bar

3 Power Clean and Jerks (115/80)

3 Burpees over bar

Target: 12:00 – Cap: 15:00
Stimulus is moderately high intensity. Rep requirements are very small for each movement but that also leaves little time for built in rest. You should plan on moving steady on burpees with purposeful recovery breaths and be ready to work on the bar.

Weightlifting

Back Squat (6 x 3 @ 80% OT2)

Home WOD

3 Rounds:

8 Alternating Spidermans

10 Squat Jumps

4 Inchworms

Metcon

Metcon (Time)

10 Rounds

6 Jumping Air Squats

3 Burpees

6 Jumping Air Squats

3 Burpees
If you have a dumbbell, do this and score RX+:

10 Rounds

3 Single Dumbbell Thrusters (50/35) – One Arm

3 Dumbbell Facing Burpees

3 Single Dumbbell Thrusters (50/35) – Other Arm

3 Dumbbell Facing Burpees

Accessory Work

HOME

3 Sets:

20 Supermans

10 Deadbugs

:30 Side Plank (Each Side)