New Ulm CrossFit – WOD

Warm-up

2 Rounds

:30 Row

:15 Singles

5 Dive Bombers

:15 HSH or Plank

5 Single Leg barbell RDLs (empty bar) (each side)

Mobility

Figure 4 on the wall :30 Each

Calf on post :30 Each

Single Leg Glute Bridge Hold :20 Each

Metcon

Metcon (Time)

RX MOD

50/40 Calorie Row 40/32

75 Double Unders 50

35 Strict handstand push-ups 20

75 Double Unders 50

20 Deadlifts (275/185) 225/155

75 Double Unders 50

35 Strict handstand push ups 20

75 Double Unders 50

50/40 Calorie Row 40/32
SINGLES: 100 reps

Time Cap: 23 minutes

Stimulus for today is just grinding through at a moderate intensity. High Reps, High Skilled, Heavy Weight will make for a nasty chipper. Accept the fact that you’re in it for the long haul and enjoy the ride!

Weightlifting

Power Clean (3 x 10 TnG OT 2:00)

Sets must remain unbroken.

Build in weight.

Home WOD

Metcon (Time)

500m Run – OR Bike OR Row

75 Double Unders – Line Hops

35 Strict HSPU (Hand Release Push-ups)

75 Double Unders – Line Hops

35 Deadlifts with any object

75 Double Unders – Line Hops

35 Strict HSPU (Hand Release Push-ups)

75 Double Unders – Line Hops

500m Run – OR Bike – OR Row
If nothing to deadlift, do 50 Wide Leg Good Mornings with hands behind head.