Daily WOD

Pacific Ocean

New Ulm CrossFit – WOD

Warm-up

3 Rounds

10 SLD

5 Hang Cleans

5 Bottom Half Burpees

5 Push-Ups

Mobility

Roll

Upper Back

Lats

Fr. Rack on wall

Leg Across Body

Weightlifting

BB Warm-Up

Tall Cleans 5 x 3 OTM

Power Clean (8 x 1+1 (:03 Pause in rep 1) OT :90)

Metcon

Metcon (Time)

30 Devil Press 35’s/20’s

20 Handstand Push Ups

15 Devil Press 35’s/20’s

15 Handstand Push Ups
Target Time: sub 10

Time Cap: 13

STIMULUS and GOALS

How to Pace: GRIND! Those devil’s presses hurt and everybody loves to hate them! The approach with these must be not stay moving and minimize your breaks to a few quick breaths on your chest only when you must.

How it Should Feel: GASSY and/or MUSCULAR ENDURANCE! The Devil’s press will have your heart and breathing rate skyrocketing and combined with the handstand push ups, your shoulders will be smoked!

WORKOUT STRATEGY & FLOW

Devils Press: 1 rep is a LOT of work, so find a swing pattern with the dumbbells that minimizes extra work and lets you keep moving.

Handstand Push Ups: You get to kip today! What a rare occurrence from our typical strict standard, so use the kip well! If you do, you can move through these rather quickly.