Daily WOD

The Suicide Squad

New Ulm CrossFit – WOD

Warm-up

2 Rounds

15 Jumping Jacks

10 Sit Ups, 10 V Ups

10 Inchworms

10 Scap Shrugs

50 Single Unders

Mobility

Banded Pigeon

Banded Couch

Squat Hold on wall

Weightlifting

Back Squat (OT 2:00)

5 reps @ 65%

5 reps @ 70%

5 reps @ 75%

5 reps @ 80%

Front Squat (OT 2:00)

5 Front Squat x 3 sets @65%

Metcon

Metcon (Time)

2 Sets

50 Double Unders

25 Alternating V Ups (No heels down)

10 Burpee Pull Ups (to 6″ above reach)

25 Alternating V Ups (No heels down)

50 Double Unders

-Rest 5:00 between sets-

Include rest in score
Target Time each set: sub 5

Time Cap each set: 7 minutes

STIMULUS and GOALS

Stimulus: High intensity with focus on transitioning smoothly from movement to movement

How it should Feel: Gassy with a high heart rate but you can maintain it since the workout is over quickly!

WORKOUT STRATEGY & FLOW

Double Unders: Move fast here! Cycling reps quickly and wasting no time with the rope is ideal.

V-Ups: We want these unbroken or 2 sets at most with a fluid cycle rate. Use those hands!

Burpee Pull Ups: This is the real crux of this workout. Aim for non stop movement and actually get that pull up bar 6″ or more outside of reach.