Daily WOD

Robert The Bruce

New Ulm CrossFit – WOD

Warm-up

4 Rounds

2 Shuttles

3 Cleans (Building in weight over the rounds)

Mobility

Athlete’s Choice

Metcon

Metcon (Time)

2 sets

14 Shuttle Runs

8 Power Clean (135/95)

14 Shuttle Runs

8 Power Clean (135/95)

14 Shuttle Runs

-rest 1:1 b/t sets-

**1 Run = 1 wall to the other wall**
Target Time each set: 5-6

Time Cap each set: 8

STIMULUS and GOALS

How to Pace: CHALLENGE! Come out aggressive on the run (not all out) and attack the sandbag. Let’s try and get some hard, consistent sets here.

How it should Feel: GASSY! Your hamstrings will not like you after this one. Shut the brain off and fight to keep your pace. Walk around during your rest.

WORKOUT STRATEGY & FLOW

Run: Pacing should be around 80%+ with the mentality of slowing down the last 50m before the sandbag cleans. Goal is trying to keep the runs under 50 seconds.

Sandbag Cleans: Can’t hesitate or your will miss the stimulus. Pick up, drop and repeat without skipping a beat. Being Strong And aggressive hips will help save the legs to a certain extent.