Daily WOD

The Thunder Rolls

New Ulm CrossFit – WOD

Warm-up

3 Rounds

1:00 Row

20 Alt. Leg V-Up

10 Scap Shrugs

10 Kip to Swing

2-5 Strict Pull Up

Mobility

Laying Torso Twist

Child’s Pose

Low Lunge

Weightlifting

Clean and Jerk (3,2,1,1,1 From Hang Position)

Start at 60, 65 and then 3 sets at 70

Metcon

Metcon (4 Rounds for time)

4 sets: (Every 5:00)

16/13 Calorie Row

25 Stick Sit-Ups

20 Pull-ups

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Scaling Up: 20/16 Row (Verify with coach!)
Target Time: 2:30-2-50

Time Cap: 3:30 Each Set

STIMULUS and GOALS

How to Pace:

STEADY! The goal is to achieve similar times across all sets. Take the first one a little conservative, and then see if you can increase the pace on the next 4.

How it should Feel:

CARDIO! Everything is doable in a unbroken, non-stop manner so stay moving and keep the transitions aggressive, rest will follow.

WORKOUT STRATEGY & FLOW

Row: The pace here needs to be moderate (70-75%) with the goal to finish in under 75 seconds. Wind down the last few calories and be ready to make a fast exit.

Stick Sit-Ups: Non-stop with an aggressive hip drive!

Pull-ups: Unbroken would be awesome! Get some chalk quick and keep the hips snapping.