Daily WOD

Bounty Hunter

New Ulm CrossFit – WOD

Warm-up

3 Rounds

1:00 Row (10 Damper)

:30 Handstand Hold or Plank

Mobility

Banded Hip Opener

Banded Couch

Metcon

Metcon (Time)

6 Sets:

10 HSPU

250m Row

10 HSPU

-rest 1:1 b/t sets-

RX+ is 25′ HSW instead of HSPU
Target each set: sub 2:00

Cap yourself each set at 3:00

STIMULUS and GOALS

How to Pace: SPRINT! Take full advantage of the small sets of kipping hspu and attack all the way through. I want to see you flip off of your hands and land on the rower, go crazy and then flip right back upside down!

How it should Feel: This workout is meant to be a GASSER! Rounds should be quick with a push pace on each movement. You should not be happy after this one.

WORKOUT STRATEGY & FLOW

Handstand Push-ups: Unbroken! Nothing short of that. Don’t upset me! (If you must break, finish under 1 minute or scale the distance.)

Row: I know all I have been saying is a sprint, but this portion is a “soft sprint,” not max effort but a good solid 85% pace where we look to wind down the last 50m to make for a smooth exit off and on our hands.

Weightlifting

Back Squat (4 x 5 @ 70%)