Daily WOD

Shake It Off

New Ulm CrossFit – WOD

Warm-up

25 Dubs, 5 GM, 5 B. Sqt

25 Dubs, 5 Elbows, 5 Strict Press

25 Dubs, 5 Fr. Sqt, 5 SLD

Mobility

PVC Front Rack

Ankles

Squat Hold

Weightlifting

Complex (5 sets)

1 Power Clean + 1 Front Squat + 1 Squat Clean+ 1 Split Jerk

Split Jerk (1 P. Cln + 1 Fr. Sqt + 1 Sqt Cln + 1 Sp. Jrk)

Score Heaviest

Metcon

Metcon (2 Rounds for time)

2 Sets of:

3 Rounds

35 Dubs

15 Hang Squat Cleans 115/85
RX+ is 50 Dubs & 135/95

Scaled is 50 Singles & 85/55

Target is 4:30 per set – Cap 7

3:00 Rest between sets

Home WOD

For weightlifting, do it if possible. If no equipment:

3 Sets of the following:

10 Lateral Step-ups Each Side

10 V-ups

10 Superman Rocks

Metcon (2 Rounds for time)

2 Sets of:

3 Rounds

50 Line Hops

30 Plyo Lunges
Do 3 Rounds and that time is score one, then rest 3:00 and do 3 more rounds, that is score two. Do Reverse Lunges instead of plyo if needed.