Daily WOD

WHOOP De Doo

New Ulm CrossFit – WOD

Warm-up

2 Rounds

1:00 Row

8 single leg dumbbell RDLs (light/moderate) (each side)

8 single arm dumbbell upright rows (light/moderate) (each side)

0:30 handstand hold

6 Knee Above Hip

Mobility

Athletes Choice 5:00

Metcon

Metcon (Time)

50/40 Calorie Row

50 V-Ups

50/40 Calorie Row

50 Toes To Bar

50/40 Calorie Row

100 Air Squats

50/40 Calorie Row

50 Toes to bar

50/40 Calorie Row

50 V-Ups

50/40 Calorie Row

*If you’d like to run, sub in a 500m run for each row*
Target Time: 25-30 minutes

Time Cap: 40 minutes

Scaled reps example:

40/32 Calorie Row

35 V-Ups

40/32 Calorie Row

35 Toes To Bar

70 Air Squats

40/32 Calorie Row

35 Toes to bar

40/32 Calorie Row

35 V-Ups

40/32 Calorie Row

STIMULUS and GOALS

This a LONG chipper with a big core and row focus

WORKOUT STRATEGY & FLOW

Row Calories: Aim to come out at a moderate pace and don’t ramp up the intensity until the final 2 rows.

Air Squats: Go for smooth reps here and see how many you can do without stopping.

V-Ups: Aim for bigger sets here, use those legs extending and hands coming forward for momentum!

Toes to bar: Your core will be very fatigued here. We’d rather have smaller sets with faster pacing over big sets with lots of rest.

Home WOD

2 Rounds:

1:00 Single Unders Or Jumping Jacks

20 Cossack Squats (Total)

Metcon

Metcon (4 Rounds for time)

No Equipment:

Every 4:00 (4 sets)

50 Air Squats

20 Box Jumps OR Tuck Jumps

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Equipment:

Every 4:00 (4 sets)

15/15 Single Dumbbell Thrusters (50/35)

50 Double Unders
This workout is hard effort sets! With lots of leg burn and lung burn.

Single dumbbell thrusters: aim for unbroken reps here. Complete 15 reps per arm for a total of 30 reps each set. Switch arms when needed, as long as you hit 15 reps per arm.

Double unders: aim for unbroken reps here. Relax the shoulders. Sub 75 single unders if needed.

Accessory Work

3 rounds:

10 Windmills (Each Side)

20 Deadbugs (Controlled)

1:00 Superman Hold