Daily WOD

Boogie Oogie Oogie

New Ulm CrossFit – WOD

Warm-up

3 Rounds

20 Jumping Jacks

10 Scap Shrugs

5 Half Bottom Burpees

5 Spiderman Lunge Stretch (each side)

2 Half Way Up Rope Climbs

Mobility

Athletes Choice

Metcon

Metcon (Time)

Partner Workout

3 sets

15 Synchro Bar Facing Burpees

10/8 Rope Climbs (split)

15 Synchro Bar Facing Burpees

-Rest 1:1 b/t sets-

*For individual, complete same burpees and 5/4 Rope Climbs for Rx’d

SCORE TOTAL TIME INCLUDING REST
Target Time Each Set: sub 3 minutes 30 seconds

Time Cap Each Set: 5 minutes

STIMULUS and GOALS

How to Pace: CHALLENGE! We want you to push the pace here to see how hard you can push on the burpees and keep that pace on your rope climbs.

How it should Feel: GASSY! These will be quick rounds so you will be breathing heavy fast. Lock in and try not to blow up early.

WORKOUT STRATEGY & FLOW

Bar Facing Burpee: Everyone knows their pace here. Get into that early and maybe push it a little bit on the back half of each set.

Rope Climb: Key is going to be focusing on coming down from the top and limiting rest in between reps.

Accessory Work

Accessory for Quality (OPTIONAL)

4 Rounds

10 Seated Double DB Shoulder Press @ moderate weight – maintain quality

10 Split Stance DB Romanian Deadlift (each side) @ moderate weight

20 Russian Kettlebell Swing @ heavy weight – maintain quality