Daily WOD

Oh The Places We’ll Go

New Ulm CrossFit – WOD

Warm-up

6:00

100m Jog

10 SLD

5 Muscle Clean & Press

5 Good Mornings

Mobility

Lacrosse Ball

Rotators

Pec

Wall Hinge

Weightlifting

Clean and Jerk (5 sets: 1 Cln + 3 S2OH)

Metcon

Metcon (3 Rounds for reps)

From 0:00-2:00

Run 200 m

Max S2OH – 135/95

–Rest 1 minute–

From 3:00-6:00

Run 400 m

Max S2OH -135/95

–Rest 2 minutes–

From 8:00-12:00

Run 600 m

Max S2OH – 135/95

**Scaled 85/55**
Target Reps each set: 8 to 10

Minimum each set: 5

STIMULUS and GOALS

How to Pace:

CHALLENGE! Moderate high pace. Rest time between rounds should allow enough recovery to apply a strong effort each round. Effort will increase across movements with a moderate pace run increasing to a moderate high pace on the barbell. Goal is to score the same across rounds or slightly more with each round.

How it should Feel:

GASSY! Push harder than you think.

WORKOUT STRATEGY & FLOW

Run: Pacing should be around the faster end of moderate (not a sprint but not slow).

S2OH: Be smart, plan your drop if you need one to have time to pick it back up for more reps.