Daily WOD

Grenade Launcher

New Ulm CrossFit – WOD

Warm-up

3 Rounds

10 Scap Shrugs + 2 Strict Pull-ups

10 Alt Forward Lunges

5 Cal Bike building in speed

5 Goblet Squats

Mobility

Athletes Choice 5:00

Metcon

Metcon (Time)

Partner Workout

10 Rope Climbs

300ft Front Rack Double Dumbbell Walking Lunge (2×50/35)**

50 Chest to Bar Pull Ups

100/80 Calorie Echo Bike

50 Chest to Bar Pull Ups

100 Double Dumbbell Squats (2×50/35)

10 Rope Climbs

**Split all reps as desired. The lunges must be done in 50ft unbroken increments.
CHECK THE BOTTOM OF THE NOTES FOR A SCALED BACK VERSION

Target Time: sub 30 minutes

Time Cap: 45 minutes

STIMULUS and GOALS

How to Pace: The pace should be CHALLENGING with the 1:1 work to rest ratio whenever we do a partner-style workout. Communicate a rep scheme for both prior that can highlight each other strengths and cater towards your weaknesses.

How it should Feel: Both you and your partner received an invitation to this LACTIC ACID PARTY. Workout hard, behave, and make sure you are home before dark.

WORKOUT STRATEGY & FLOW

Rope Climbs: 1 rep back forth, make sure you jump high and use your legs before your arms.

Lunge Walk: 6 lengths total for 3 each means 1 partner goes 50ft and then the other follows. Goal has to be unbroken so stay stepping and breathe through each rep.

Chest to Bar: Depending on skill and where fatigue is we would love for both athletes to hit moderately high sets to keep transitions at a minimum. Worst case, hit 5-10 rep snack and forth.

Echo Bike: A Timebase back and forth (30sec/30sec) can help partners of different calibers, or if both have similar endurance, then 10-15 calories go 1:1. Choose one that supports both and keeps the intensity up with close work to rest ratio.

Dumbbell Squats: 10-15+ reps back and forth is a good aim. Keep them fast and make sure to meet the standards.

SCALING

The SCALING aim is for both athletes to maintain a relatively high intensity with consistent effort.

Scaling option to finish near the target score:

Partner Workout

8 Rope Climbs

6 – 50ft Front Rack Double Dumbbell Walking Lunge (2×35/25)

50 Pull Ups

100/80 Calorie Echo Bike

50 Pull Ups

100 Double Double Squats (2×35/25)

8 Rope Climbs