Daily WOD

Whoop

New Ulm CrossFit – WOD

Warm-up

2 Rounds

10 Scap shrugs

5 Kips

15 Box step ups

10 V-Ups

5 Inchworms

Mobility

Stretched Butterfly

Knee Across Chest

Metcon

Metcon (AMRAP – Reps)

AMRAP 15

25 Toes to Bar

15 Burpee to Bar (6in)

25 Alternating Dumbbell Step Ups (1×50/35) (24″/20″)

50 Handstand Push Ups

25 Alternating Dumbbell Step Ups (1×50/35) (24″/20″)

15 Burpee to Bar

25 Toes to Bar
Target – 180 (1 round)

Stimulus for this metcon is moderate intensity and steady pacing. Focus on consistent sets for each movement to get through the work efficiently.

This is a fun little chipper workout, pushing higher skilled athletes to go harder than they think they can.

Weightlifting

Back Squat (10 x 2 @ 93% OTM)

Home WOD

5:00 Clock:

8 Spidermans

4 Dive Bombers

12 Air Squats

Metcon

Metcon (2 Rounds for time)

No Equipment:

2 Sets:

21-15-9

Jumping Air Squats

Burpees

-Rest 3:00 B/T Sets-

——————————–

Equipment: Label as RX+

2 Sets:

15-12-9

Double Dumbbell Thrusters (50s/35s)

Dumbbell Facing Burpees

-Rest 3:00 B/T Sets-
This workout is a couple sets of a quick lung and leg burn, where you are meant to push the pace and hold on!

Double dumbbell thrusters: Aim for sets of 5+ here and utilize quick breaks to shake out the legs. If you only have one dumbbell sub, 20-16-12 for the dumbbell thrusters. Half the reps each arm. For example: the 20 is 10 per arm, etc.

Dumbbell facing burpees: Consistency is key here! Aim for a moderate pace on the 15 and 12.. but send it for the last set of 9!!

Accessory Work

3 rounds:

10 Single Arm Dumbbell Sotts Press (Each Side)

10 Cat Cow Exercises

20 Supermans