Daily WOD

Howdy Partner

New Ulm CrossFit – WOD

Warm-up

3 Rounds

1:00 Bike

3-5 Strict Pull-Ups

5 SLD

4 Fr + Side Lunge

Mobility

OH Squat On Wall

Couch

Pigeon

Metcon

Metcon (Time)

Partner Throwdown Friday

20/16 Calorie Echo Bike (each)

6 Rope Climbs (split)

50 deadlifts (225/125) (split)

6 Rope Climbs (split)

20/16 Calorie Echo Bike (each)

Individual version:

20/16 Calorie Echo Bike

3 Rope Climbs (split)

25 deadlifts (225/125) (split)

3 Rope Climbs (split)

20/16 Calorie Echo Bike
Target Time: sub 10

Target Cap: 15

STIMULUS and GOALS

How to Pace: CHALLENGE! Push yourself and your partner to hold an aggressive pace that pushes you both right up to what you can handle!

How it Should Feel: GASSY! With the bike and pulling combo you will be out of breath and ready for your rest while your partner goes!

WORKOUT STRATEGY & FLOW

Bike: Come out at about 75-80% pacing on the first calories then look to empty the tank on the last set of calories!

Rope Climbs: Get a big jump and trade off reps quickly 1 at a time!

Deadlifts: Sets of 5-10 are a sound strategy and totally depend on your 1RM and how comfortable you are at this weight. Don’t use over 75% 1RM!

Goals

Choose a couple goals to work on for the remainder of class.

If you need an idea perform the following weightlifting:

Weightlifting

Front Squat (5 sets of 3 Front Squats + 1 Split Jerk)

Building