Daily WOD

Rottweiler

New Ulm CrossFit – WOD

Warm-up

3 Rounds

5 Bottom half burpees

5 Wall Balls

20 Single DB Fr. R. Lunge

Mobility

Metcon

Metcon (Time)

50 Wall Balls (20/14) (10’)

200ft Front Rack Dumbbell Lunge Walk (50s/35s)

50 Wall Balls (20/14) (10’)

*SEP 22, 2021**Scale – 35’s/25’s*
Target Time: 7-8

Time Cap: 10

STIMULUS and GOALS

How to Pace: GRIND! We know the sets are daunting for Wall balls and lunges, but aim to stay strong and don’t stop moving! Consistency and smart sets are key here.

How it should Feel: MUSCULAR ENDURANCE! Those wall ball to lunge combo will have your legs and shoulders screaming to stop! Don’t listen and push through. We are working on building leg endurance for a moderate time domain workout here.

WORKOUT STRATEGY & FLOW

Wall balls: aim for smart sets from the beginning. Sets of 15-20 are a great goal! 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

4 sets

1:30 AMRAP

20 Deficit Push Ups (45/25 plate)

Max Freestanding HSH or on the wall

– Rest 1:30 –

Accessory

Metcon (Time)

100 Abmat Sit-ups

*Scale- 60*