Daily WOD

Mighty Morphin Power Rangers

New Ulm CrossFit – WOD

Warm-up

2 Rounds

5 Ring Rows

5 Inchworms (w/ push-up)

5 Air Squats

10 Scap Shrugs

Mobility

Roll Upper Back & Lats

Low Lunge Ankle

35 Banded IY

Metcon

Metcon (Time)

Murph Prep Monday

5 rounds

10 Strict pull ups

20 Push ups

30 Air Squats

-Rest 5 Minutes-

10 rounds

5 Strict pull ups

10 Push ups

15 Air Squats

*Perform any OR all parts with 20/14 vest if you have one*
Score by total time, including the rest.

Target Time each set: 11-12

Time Cap each set: 15

STIMULUS and GOALS

Stimulus today is moderate pacing. You should focus on 1-3 sets on all movements and quick transitions between them.

WORKOUT STRATEGY & FLOW

Strict pull-ups: The total volume is 100 strict pull-ups. Be smart in the beginning here.

Push ups: the total volume is 200 pushups. Aim for 2-3 sets on the first set of the workout. And then 1-2 sets on the second part. Come up off the hands when you need to rest.

Air squats: the total volume is 300. Aim to keep these unbroken and focus on relaxing the arms.

Midline

Metcon (Time)

1-2 Rounds for Quality

15 Overhead Plate Sit-ups

90′ DB Farmer Carry (Right Side)

90′ DB Farmer Carry (Left Side)

15 Rig Hang Leg Raises

90′ OH DB Carry (Right Side)

90′ OH DB Carry (Left Side)

15 V-ups