Daily WOD

Peacemaker

New Ulm CrossFit – WOD

Warm-up

3 Rounds

35 Singles

5 Burpees

5 Wall balls

20ft Single Dumbbell Front Rack Lunge (moderate) (each side)

Mobility

Low Lunge

Pigeon

Squat Hold

Weightlifting

Floor Press

5 reps @ 80%

3 reps @ 90%

1 rep @ 95%

5 reps @ 85%

3 reps @ 95%

1 rep @ 97%

1 rep @ 100%

1 rep @ 100%+

Metcon

Metcon (Time)

50 Wall Balls (20/14)

200ft Fr. Rack DB or KB Lunge 50s/35s

50 Wall Balls (20/14)
Target Time: 7-8 – Time Cap: 10

STIMULUS and GOALS

Consistency and smart sets are key here.

We are working on building leg endurance here.

WORKOUT STRATEGY & FLOW

Wall balls: aim for smart sets from the beginning. Sets of 15-20. The wall balls are challenging but only 2 sets so keep pushing through.

Front rack dumbbell lunge: aim for sets of 50’ unbroken. Quick rest to shake out if you need it!

Gymnastics

8 minutes

Every 30sec

1st 30sec (at 0:30, 1:30, 2:30…..)

•RX version:to floor.

•Scaled Version: 4 box pike HSPU

2nd 30sec (at 1:00, 2:00, 3:00…..)

•RX version:4 handstand shoulder taps (right/left =1)

•Scaled Version: 4 handstand shoulder taps off box or handstand shoulder taps against wall (right/left =1)

*You will do 8 Sets of Each and 16 TOTAL Sets.