Daily WOD

Wallace & Gromit

New Ulm CrossFit – WOD

Warm-up

Row

200m easy:

200m moderate

200m moderate/fast

-then-

3 Rounds

5 Good Mornings

5 Back Squats

10 Scap Shrugs

5 SLD

5 Fr Sqt

Mobility

Athletes Choice 5:00

Metcon

Metcon (AMRAP – Reps)

Partner workout:

25 Minute AMRAP

80 overhead squats (95/65)

20 Bar Muscle Ups OR 40 Burpee Pull-Ups

40 Power Cleans (185/125)

40 Strict Pull Ups

Max Calorie Row

*partner must perform 40 regular double unders to switch in

Individual Version:

25 Minute AMRAP

40 overhead squats (95/65)

80 Double Unders

20 Bar Muscle Ups

80 Double Unders

20 Power Cleans (185/125)

100 Double Unders

20 Strict Pull Ups

80 Double Unders

Max Calorie Row
DUBS DON’T COUNT FOR SCORE

Stimulus: Whenever there is a partner workout, communication needs to be on point. Before the workout begins, establish each other’s strengths and weaknesses so both can maintain a High Intensity with a 1:1 work to rest ratio on the movements.

Both partners will have a pretty good rest since it takes some time to hit the double unders and reps before switching. Be ready to push when it’s your turn to go and don’t be afraid to ask for help.

Home WOD

Warm-up

5:00 Clock:

:30 Marching OR High Knees

10 Stepback Lunges (Total)

10 Air Squats

Metcon (2 Rounds for time)

No Equipment:

2 Sets:

6 Rounds:

8 Box/Chair Step Ups

12 Alternating Leg V-Ups

8 Cossack Squats (Total)

-Rest 3:00 B/T Sets-

————————————-

Equipment: Label as RX+

2 Sets:

6 Rounds:

8 Single Dumbbell Box Step Ups (50/35) (Total)

8/8 Single Dumbbell Shoulder to Overhead (50/35)

8 Jumping Air Squats

-Rest 3:00 B/T Sets-

Accessory Work

5:00 Pistol Progression Work:

-Single leg squat from on top of box to floor

-Single leg squat to box

-Single leg rig assisted pistol (hanging onto rig/doorway for balance)