Daily WOD

Noah’s Ark

New Ulm CrossFit – WOD

Warm-up

Bike:

Arms & Legs: 40sec easy, 20sec mod, 10sec fast,

Rest 20sec,

Legs Only: 40sec easy, 20sec mod, 10sec fast,

Rest 20sec,

Arms Only: 40sec easy, 20sec mod, 10sec fast

Mobility

Glute Activation

Mini Band

Metcon

Metcon (Calories)

Bike

6x (45 Sec Fast, 45 Sec Easy)

No rest between reps or sets.

Time: 9 Min
Aggressive pace on Fast, but keep in mind there is no full rest.

Metcon (3 Rounds for time)

3 Sets

25 Push ups

50 Air squats

100 Double unders

50 Air squats

25 Push ups

-Rest 3:00 b/t sets-

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Singles is 100 reps
Target Time each set: 5-6

Time Cap each set: 8

STIMULUS

This chipper style workout will allow you to work though moderate to bigger sets of reps but with movements you can hold onto bigger sets for

STIMULUS and GOALS

How to Pace: CHALLENGE! Work to hole an almost unsustainable pace each round, knowing that the faster rounds and built in rest will allow you to maintain pace and recover.

How it should Feel: Muscular Endurance. Those push ups and air squats can add up and allow some pump! Expect chest and quad fatigue with some elevated breathing from the double unders!

WORKOUT STRATEGY & FLOW

Push Ups: This should be a number you can do unbroken when fresh. Work on engaging your mid back to stay in a good position and use short rest breaks before major muscle fatigue.

Double Unders: These are ideally unbroken the entire workout. Focus on forceful wrist movement and relaxed shoulders.

Air Squats: These should be smooth and unbroken, or 2 sets at most for each set