Daily WOD

Karen – SHOW UP ANYWAYS!

New Ulm CrossFit – WOD

Warm-up

2 Rounds

8 SLD + 5 Fr. Sqts

8 GM + 5 Fr. Sqts

6 Dive Bombers

8 Reverse Lunges

8 Alt. Spidermans

Mobility

Front Rack on wall

Cat, Cow

Iron Cross

Ankle

Squat Hold

Weightlifting

Front Squat (8 x 3 86% OT 2)

Metcon

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#
Target Time: 7-9

Time Cap: 12

STIMULUS and GOALS

How to Pace: STEADY! The stimulus is moderate to moderate/fast pace depending on your wall ball capacity.

How it should Feel: LACTIC ACID PARTY! There is nowhere to hide on this one! It’s gonna blow your legs and shoulders up!

WORKOUT STRATEGY & FLOW

Wall Balls: Those of you who are strong at this movement should attempt large, ambitious sets. Those of you who are not as strong/confident with wall balls, should attempt smaller, consistent sets that stop before burnout is reached and chip away at reps.

Rep scheme idea for those not as confident: 18-17-16-15-14-13-12-11-10-9-8-7, with no more than 10 seconds of rest between sets.

Advanced athletes should see how long they can go unbroken.

Cool Down

Roller

Quads, Adductor

Hams, Glutes