Daily WOD

Winnie The Pooh

New Ulm CrossFit – WOD

Warm-up

3 Rounds

:30 Row (Increasing Intensity)

8 Squat Jumps

:15 Handstand Hold

6 Push-ups

Mobility

Plank Step Throughs

Butterfly

Weightlifting

Push Jerk

Establish a 4 RM for the day. Then, perform a drop set at 10% and 15% of that 4 RM

Back Squat

Establish a 4 RM for the day. Then, perform a drop set at 10% and 15% of that 4 RM

Metcon

Metcon (2 Rounds for time)

2 Sets

30/24 Calorie Row

30 Thrusters (75/55)

120 Double Unders

-Rest 3 minutes between sets-
Target each: 5-6 – Cap each: 8

STIMULUS and GOALS

How to Pace: CHALLENGE. These are hard effort sets. Aiming for unbroken through all movements. Aim to hold an uncomfortable pace that is at the edge of your ability!

How it should Feel: LACTIC ACID PARTY! Recognize the leg burn is going to be real! Stay tough!

WORKOUT STRATEGY & FLOW

Row: Aim for moderate/hard effort on the row. Goal pace: 1300/1050+ cal/hour

Thrusters: This is a lighter weight than usual. Aim for unbroken here with a quick cycle time!

Double Unders: This is the last part of the workout! Stay tough and push the pace here knowing you have 3 minutes to recover in between sets.