Daily WOD

Well that went quick…

New Ulm CrossFit – WOD

Warm-up

4:00

6 Walkouts w/ push-ups

10 Alt V-Ups

5 DB Hi Pulls

5 DB PP

Mobility

Wall Turn Back

Pec on rig step through

Squat to stand

Goals

16:00 Goals Session

Pick at least 2 moves and alternate back and forth

Accessory Work

Coaches Pick 16:00

E: 5 Eccentric Pullups

O: :40 Wall Sit

*These can be weighted*

Metcon

Metcon (AMRAP – Reps)

AMRAP 8 Minutes

2-4-6-8…

Wall Walks

4-8-12-16…

Dumbbell Snatches 50/35

*Scale*

Wall Step-Ups – 35/25
STIMULUS and GOALS

How to Pace: PAIN!

This one will bring the pump fast and hang on, but it’s only 8 min!! GO GO GO.

How it should Feel: PAIN CAVE!!! Aggressive opening and hold on tight.

WORKOUT STRATEGY & FLOW

Wall Walks: Stay tight and press through the floor. Strong steps and concentrate on breathing.

DB Snatches: A fast cycle rate in the small sets, and smooth in the bigger sets, stay unbroken if you can.