Daily WOD

Rusty Cage

New Ulm CrossFit – WOD

Warm-up

3 Rounds

20/16 Calorie Row

5 Goblet squats (light), 5 Squat Jumps

10 wall ball push press shots (Light) (this is throwing the wall ball the target without the squat)

Mobility

Athlete’s Choice

Metcon (Time)

Teams of 2

8 sets (each)

18/14 Calorie Row

18 Wall Balls 20/14

*Rower is always occupied

**Partner 1 starts on Rower, Partner 2 starts on the wall balls. Partners rotate stations until all rounds are completed.

Individual Version:

8 sets

18/14 Calorie Row

18 Wall Balls 20/14

-rest 20 seconds b/t sets-

*You may sub 250m Run for Row*
Target Time: sub 14

Time Cap: 18

STIMULUS and GOALS

How to Pace: GRIND! Here’s a nasty cardio kicker where you will have to work for your rest. If you work fast enough on the wall balls and waste no time transitioning then your rest should be 20+ seconds every time.

How it should Feel: GASSY! You gotta pay the price if you want to rest.

WORKOUT STRATEGY & FLOW

Row: Pacing should be around 75% with the goal to finish sub 60 seconds. Don’t sprint the row or you will suffer in later sets and allow more rest for your partner.

Wall Balls: As soon as you hand the handles off we need to get right to work cause Partner 2 is hot on your tracks. Unbroken is the only thing we want here so attack the ball, breathe through the motion and roll your arms after each throw.

Midline

Weida Core (Time)

25 Sit-ups

25 4 Count Flutters

25 Sit-ups

25 Leg Raises

25 Sit-ups

25 Hello Dolly’s

25 Sit-ups

25 Crunches

25 Sit-ups

25 Russian Twists

25 Sit-ups

25 4 Count Flutters