New Ulm CrossFit – WOD
Warm-up
3 Rounds
20/16 Calorie Row
5 Goblet squats (light), 5 Squat Jumps
10 wall ball push press shots (Light) (this is throwing the wall ball the target without the squat)
Mobility
Athlete’s Choice
Metcon (Time)
Teams of 2
8 sets (each)
18/14 Calorie Row
18 Wall Balls 20/14
*Rower is always occupied
**Partner 1 starts on Rower, Partner 2 starts on the wall balls. Partners rotate stations until all rounds are completed.
Individual Version:
8 sets
18/14 Calorie Row
18 Wall Balls 20/14
-rest 20 seconds b/t sets-
*You may sub 250m Run for Row*
Target Time: sub 14
Time Cap: 18
STIMULUS and GOALS
How to Pace: GRIND! Here’s a nasty cardio kicker where you will have to work for your rest. If you work fast enough on the wall balls and waste no time transitioning then your rest should be 20+ seconds every time.
How it should Feel: GASSY! You gotta pay the price if you want to rest.
WORKOUT STRATEGY & FLOW
Row: Pacing should be around 75% with the goal to finish sub 60 seconds. Don’t sprint the row or you will suffer in later sets and allow more rest for your partner.
Wall Balls: As soon as you hand the handles off we need to get right to work cause Partner 2 is hot on your tracks. Unbroken is the only thing we want here so attack the ball, breathe through the motion and roll your arms after each throw.
Midline
Weida Core (Time)
25 Sit-ups
25 4 Count Flutters
25 Sit-ups
25 Leg Raises
25 Sit-ups
25 Hello Dolly’s
25 Sit-ups
25 Crunches
25 Sit-ups
25 Russian Twists
25 Sit-ups
25 4 Count Flutters
