Daily WOD

The Mandalorian

New Ulm CrossFit – WOD

Warm-up

5:00

10 PVC Passthrough (Home – Big Shoulder Circles)

10 PVC OHS (Home – Air Squats)

8 Alt Spidermans

6 Hanging Leg Raises

Mobility

Low Lunge Twist 1:00 Each

Wall Hinge 1:00

Squat Hold 1:00

Home WOD

Metcon (Time)

30 Air Squats (RX+ Goblet)

30 Sit-ups

24 Air Squats (RX+ Goblet)

24 Sit-ups

18 Air Squats (RX+ Goblet)

18 Sit-ups

Cap 9:00, At 10:00 –

6 AMRAP

10 Plyo Lunges (RX+ Alt Snatches)

15 V-Ups
Go as fast as you can through the squats and situps. If you finish before 9:00, great, stop and wait till 10:00 to start the 6AMRAP. If you don’t finish before 9:00, stop there anyways. Then start the 6 AMRAP at 10:00. Score for time with Amrap score in comments.

Accessory Work

HOME ACCESSORY

3 Rounds

1:00 Plank

:30 Side Plank (Each)

10 – 1 Arm Seated Shoulder Press (OR 15 Push-ups)

Accessory Work

4 Rounds

15 V-Ups

10 4 Pause Snatch Deadlifts (On Coach)

Metcon

Metcon (Time)

16:00 Clock

15 Overhead Squats (115/85)

24 Toes to bar

12 Overhead Squats (115/85)

18 Toes to bar

9 Overhead Squats (115/85)

12 Toes to bar

Cap 9:00

At 10:00 – Take 6:00

Build to Heavy Snatch
Choose a weight that when fresh you could do set one unbroked if that was the plan. Break TTB before they break you and watch the clock for short breaks. Speed and efficiancy are the name of the game.

Power Snatch

Squat Snatch