Daily WOD

Gomez Addams

New Ulm CrossFit – WOD

Warm-up

2 Rounds

4 Single Arm KB Thruster

(Light) (each side)

10 Scap Shrugs

5 Kip to Swings

50 Single Unders

Mobility

Knight to Hamstring

Upper Pec

10 Pause Dive Bombers

Weightlifting

Back Squat (6 x 2 @ 84%)

Metcon

Metcon (Time)

Full Send Friday 13.3+

150 Wall Balls (20/14)

300 Double Unders

30 Chest to Bar

*Partition as desired
Target Time: 13-15

Time Cap: 18

This workout is about strategy and building into a sustainable pace from the beginning.

How it should Feel: Muscular Fatigue & Cardio. This will be a total body pump, with most of the lactic acid likely being in the shoulders and forearms. The compounding nature of the movements will spike the heart rate and test your engine too.

Wall Ball  : Your strategy will be determined off of what sets you can keep unbroken on the wall balls. Pick this number beforehand and stick through it all the way through the workout.

Double Unders : Whatever sets you choose for these will end up being not very big so just think smooth and fast and do your best not to rush these and create unnecessary trip ups.

Chest to bar : Same idea as the wall balls here. Take an extra breath prior to each set here so that you can make sure you hold on for unbroken.