Daily WOD

Whoop There It Is

New Ulm CrossFit – WOD

Warm-up

3 Rounds

15 Jumping Jacks

11 KB Thrusters

9 Ring Rows

7 Scap Shrugs

5 Kips

Mobility

Low Lunge Hip Opener

Banded Lat on Rig

Metcon

Regional 16.3 (Time)

104 Wall Ball Shots (20/14)

52 Pull-Ups

*Scaling Example*

78 Wall Balls

39 Pull-ups
Target Time: sub 6

Time Cap: 10

Stimulus: High intensity, that’s it… Just grind through the Wall Balls and attack the pull ups.

Wallballs: Choose a weight that you feel comfortable with completing 20 reps at a time before breaking when fresh. Breaking up into smaller sets is allowed but not advised, especially with the 10 minute time cap in place. Try the technique of cycling the arms and breathing with each rep.

Pull-ups: 50ish reps is a moderate amount of volume and athletes should break these up into manageable sets without going to failure. If you are adept at these and can go, we’d like you to empty the tank and see how long you can hang on (maybe even just 1-2 sets total)! Consider modifying this movement or scaling if you need to do less than 5-7 reps at a time.

Weightlifting

Power Clean (3 Sets of 10 Building OT 3:00)

Home WOD

3 Rounds:

1:00 Marching (High Knees)

12 Alternating Bodyweight RDLs (Total)

:30 Handstand Hold Or Plank Hold

Metcon

Metcon (3 Rounds for reps)

NO EQUIPMENT:

3 Sets:

AMRAP 4 Minutes:

10 Alternating Chair/Box Step Ups (Total)

5 Hand Release Push Ups

-Rest 1:00 B/T Sets-

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Equipment: Mark as RX+

3 Sets:

AMRAP 4 Minutes:

10 Single Dumbbell Chair/Box Step Ups (Total)

5 Strict Handstand Push Ups

-Rest 1:00 B/T Sets-
These are quick amraps focusing on unbroken reps! Utilize the rest between movements for rest.

Alternating chair step ups: aim for unbroken reps here and make sure to stand tall each rep. You can hold the dumbbell at the hip or rack it on the shoulder.

Strict handstand push ups: aim for unbroken as long as you can here. Sub kipping handstand push ups or hand release push ups if needed.

Accessory Work

3 Rounds:

15 Bent Over Dumbbell Rows (Each Side)

10 Tempo Goblet Squats (5 second negative, stand up fast)