Daily WOD

Chandler Bing

New Ulm CrossFit – WOD

Warm-up

5:00

6/4 Cal Bike

5 Sn Gr PP

3 OHS

10 Leg Raises

Mobility

PVC Drills

Weightlifting

Power Snatch (3,3,2,2,2)

Building to a Mod Set of 2

Drop to maintain form

Metcon

Metcon (Time)

40/32 Cal Bike

———————

30-20-10

Wall Balls 20/14

Toes to Bar

———————-

40/32 Cal Bike

RX+ 42-30-18 in middle
Target Time: sub 16 minutes

STIMULUS and GOALS

How to Pace: STEADY! We want to work on getting progressively faster with your pacing as the reps descend through the workout, then maintaining pace on the final bike!

How it should feel: LACTIC ACID PARTY into CARDIO! This couplet is going to be a full body mash!!! The heart rate and lactic build up in the quads will be intense while your shoulders won’t be fresh from all the work.

WORKOUT STRATEGY & FLOW

Bike: Come out with a moderate/fast pace that you can slightly increase intensity.

Toes to bar: Start with manageable sets out of the gate as the first round begins with a big number! Work to keep tension at your forward swing to help maintain speed and fluidity completing each rep!

Wall Balls: These will be very challenging due to the increased load. We still want sets of 10-15+ to open, and committing to a manageable but not excessive rest period each time you drop the ball