Daily WOD

Poodle

New Ulm CrossFit – WOD

Warm-up

2 Rounds

10 Scap Shrugs, 6 Kips, 2 Knee to chest

10 KBS – Eye Level

5 Inchworms, 5 Half Bottom Burpees

5 Spidermans

Mobility

Roll Lats

Fr. R on roller

Frog

Weightlifting

Front Squat (8 x 3 @ 87% 4 OT :90, 4 OT 2)

Metcon

Metcon (Time)

FULL SEND FRIDAY!!!

10-20-30

Toes to bar

Hang Power Cleans (135/95)

Bar Facing Burpee

*Scale – KAH(20,30,40) 95/65

*REPEAT from September 24, 2021*
Target Time: sub 10

Time Cap: 15

STIMULUS and GOALS

How to Pace: PAIN CAVE!!! Full send Friday means a very hard effort and hold on! Push into that really high intensity today!

How it should feel: GRIPPY and GASSY!!! This workout will test your grip capacity and ability to push through hard effort pacing!

WORKOUT STRATEGY & FLOW

Toes to bar: aim for unbroken sets here. Grip is going to become a factor on the set of 30. Be prepared for this!

Hang power cleans: aim for an unbroken set on the 10 and then sets of 5+ on the sets of 20 & 30. Grip fatigue will be a factor so focus on smart sets.

Bar Facing Burpee: consistency is key here. Pick a pace you can hold for each set and stick with it! If you have anything left on the set of 30, go ahead and send it!