Daily WOD

Here Comes The Sun

New Ulm CrossFit – WOD

Warm-up

3 Rounds

50 Single Unders

15 Jumping Jacks

10 goblet squats ((light/moderate)

10 goblet push presses (light/moderate)

5 Squat Jumps

Mobility

Front Rack on wall

Ankle

Squat Hold

Metcon

Metcon (2 Rounds for time)

2 Sets (1 Set every 7 minutes)

150 Double Unders

50 Wall Balls (20/14)
Target Time each set: sub 4 minutes

Time Cap each set: 6 minutes

STIMULUS and GOALS

How to Pace: PAIN CAVE! This one is going to hurt my friends. You can’t avoid it, you can’t run from it, you can’t escape it. Move through these 2 movements like you are on fire! Aim to even keep a faster cycle rate on your double unders and wall balls than you normally do.

How it should Feel: PAIN! This classic combo allows us to move at bigger unbroken sets with a lot of intensity, but that makes it hurt!

WORKOUT STRATEGY & FLOW

Double Unders: This is a BIG set! If you can handle 1-2 sets, then go for it (even if it costs you on the wall balls). Otherwise aim for a challenging rope speed for you while minimizing trip ups.

Wall Balls: 50 is another formidable set for us! Unbroken is the gold standard, but set it down if you have to before completely redlining.

Weightlifting

Power Clean and Jerk

2 Power Clean + 2 Push Jerk x 3 @78% of 1RM Clean

2 Power Clean + 1 Push Jerk x 3 @81% of 1RM Clean

– Catch the Power Clean at Parallel with a 1-second pause in receiving position –