Daily WOD

Mighty Morphin Power Rangers

New Ulm CrossFit – WOD

Warm-up

3 Rounds

5 Ring Rows

5 Inchworms with pushup

10 Scap Shrugs

15 Air Squats

Mobility

OH Squat on wall

Butterfly on wall

Cat/Cow

Metcon

Metcon (Time)

40 Handstand Push Ups

30 Power Cleans 155/105

60 Bar Facing Burpee Over Bar

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RX+ 30 Strict HSPU
Target time: sub 13-14

Time cap: 17

Aim to move with consistency through each movement!

Handstand push ups: Come out with a big set then settle into set counts you can move quickly through!

Power cleans: It is only 1 time through these 30 so hammer down and get through them!

Burpee over bar: Lets keep a smooth pace here that we don’t have to stop to rest during (or rest minimally)

Home WOD

3 Rounds:

8 Lunge Elbow to the Floor (Total)

4 Inchworms

:30 Bar Hang Or :30 Handstand Hold

Metcon

Metcon (Time)

40 Hand Release Push Ups

50 V-ups

60 Burpees

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RX+ is HSPU, DB Power Cleans & Burpee Over DB.
Smooth is Fast! Come out with larger sets if you can and then dig into quick smaller sets, but if you can take a pace to let you move through all the reps without stopping, do it!

Accessory Work

3 Rounds

10 Bulgarian Split Squat (each side)

10 windmills (each side)

1:00 Plank Hold