Daily WOD

Parabellum

New Ulm CrossFit – WOD

Warm-up

3 Rounds

1:00 Row or 200m Run

5 Inchworms

5 Strict Pull-ups

10 Bottom of Squat PVC on back rotations

5 Single Arm Dumbbell Overhead Squats (each side)

Mobility

Metcon

Metcon (AMRAP – Reps)

AMRAP 8 Minutes

12 Box Jumps 30/24

12/9 Strict Pull Ups

—Rest 4:00—

AMRAP 8 Minutes

12 Toes to bar

12 1 Arm Dumbbell Squat Snatches 50/35 (Power if needed)

—Rest 4:00—

AMRAP 8 Minutes

48 Double unders

8 Bar muscle ups OR (Burpee Pull-ups)

—Rest 4:00—

AMRAP 8 Minutes

24/20 Calorie Row OR (200m Run)

12 Deadlifts (225/155)
Score by total reps combined over all amraps

Target Rounds Each Set: 4

Rounds before scaling: 2 (This means, if you don’t think you’ll get at least 2 rounds, change it so you will)

These couplets are designed to keep you moving and having consistent, faster sets for each movement. Aim to not slow down the entirety of each 8 minute workout!

WORKOUT STRATEGY & FLOW

Workout 1: Go for smooth reps of each set, gathering yourself as need to not miss a jump or have any wasted reps on the rig.

Workout 2: Unbroken t2b to start and some touch’n go reps with the dumbbell is the goal!

Workout 3: We’d like both to be smooth and unbroken as long as possible! Break the Bar MU into 2 sets if needed to avoid redlining

Workout 4: This one should be easier to pace! Moderate/fast on the bike and ideally unbroken on deadlifts throughout!