Daily WOD

Wanda

New Ulm CrossFit – WOD

Warm-up

5:00

20 Singles

8 Spidermans

10 Scap Shrugs

5 Kips

Mobility

Calves on Post

Ankle in Lunge

Seated Forward Fold

Metcon

Metcon (Time)

3 Rounds

75 Double Unders

22 1 Arm Dumbbell Front Rack Reverse Lunge 50/35

18 Toes to bar

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If scaling movements:

100 Singles

28 Bodyweight Rev Lunges

25 KAH or TAH
Target Time: 12-14

Time Cap: 17

RX+ is 100 Dubs, 28 DB Lunges, 25 TTB

STIMULUS and GOALS

Moderate stimulus and pacing with strategic rest within each set of the three movements. You should be conscientious of avoiding burnout on each of these movements and break them up into manageable sets in order to maintain intensity across rounds.

Approach here can be similar to a chipper style workout with the goal to keep close round times.

Accessory Work

3 Rounds

20 Banded Glute Bridge

15 Single Arm Bent Over Row R/L (Moderate)

1:00 Side Plank R/L

20 Cossack Squat

Home WOD

6:00 Clock:

30 Single Unders Or Jumping Jacks

10 Stepback Lunges (Total)

10 Hip Bridges

Metcon (Time)

No Equipment:

4 Rounds:

50 Plate Hops/Line Hops

30 Stepback Lunges (Total)

20 Alternating Leg V-Ups

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Equipment Label as RX+

4 Rounds:

50 Double Unders

30 Single Dumbbell Stepback Lunges (50/35)

20 Alternating Leg V-Ups
This is a moderate/hard effort for time.

Double unders: aim to keep these in sets of 30+ throughout. If you don’t have double unders, sub 75 single unders.

Single dumbbell stepback lunges: aim to keep these in 1-2 sets throughout. Stand tall and make sure to hit full range of motion.

Alternating leg v-ups: aim to keep these in 1-2 sets. Try and recover your breath here as much as possible

Accessory Work

3 Sets:

10-15 Bent Over Single Arm Rows (Each Side)

15 Single Leg Calf Raises (Each Side)

:45 Side Plank Hold (Each Side)