Daily WOD

Daniel In The Lion’s Den

New Ulm CrossFit – WOD

Warm-up

3:00 Row Increasing Intensity

Then

2 Rounds

5 Single Leg RDL (KB) each side

10 Alt V-Ups

5 Hang Cleans (BB)

Mobility

Athletes Choice 5:00

Metcon

Metcon (No Measure)

4 rounds

7 min EMOM

Min 1: 15/12 Calorie Row

Min 2: 15 Kettlebell Swings (53/35)

Min 3: 12/9 Calorie Bike

Min 4: 15 Stick SIt Ups

Min 5: 15/12 Calorie Row

Min 6: 5 Power Cleans (155/105)

Min 7: Rest 1:00
Target time each minute: Sub 40 seconds

Time Cap each minute: 50 seconds — You need at least :10 to transition.

STIMULUS and GOALS

How to Pace: STEADY & CHALLENGE! We want you to maintain a consistent pace minute to minute, but push yourself within each minute to hold onto a fast pace since rest is built in for you!

How it should Feel: GASSY then CARDIO! This one will start out with more elevated heart rate but you will settle into a sustainable discomfort as the workout moves on.

WORKOUT STRATEGY & FLOW

Machines: Work to move fast here and get at least 15 seconds of rest each minute!

GHDS & Kettlebell swings: Smooth and unbroken is the aim. Work to be efficient and use those hips on the swings and launch yourself with your quads and hands on the GHDS

Sandbag Cleans: Pick it up, launch it and get right back to it! Don’t slow down on these and you will get the most rest here!