Daily WOD

Sour Gummy Worms

New Ulm CrossFit – WOD

Warm-up

2 Rounds

1:00 Row

25 Single Under

15 Banded Good Morning

1:00 Bike

Mobility

Single Arm Front Rack

Thread the Needle

Calf on rig

Weightlifting

Clean and Jerk (5 Sets
1 – 3 Pause DL + 1 Pull + 1 Cln + 1 Jerk @ 65-80
+ 5 Pin Drop Box Jumps)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 Minutes

500m Row

50 Double Unders

10 Power Cleans 135/95

25/20 Calorie Bike

50 Double Unders

10 Power Cleans 135/95

WOD NOTES

Each 10m of the Row = 1 rep

Target Rounds:  2+

Minimum Rounds before Scaling:  1.5

How to Pace:  GRIND! Not going to win any awards coming out like a racehorse here. Think smooth and steady with a consistent non-stop effort. Control your breathing and rest between movements.

How it should Feel:  CARDIO!

Great news! all movements can be completed non-stop/unbroken. It’s also bad news cause it gives you no reason to stop.

Row: It’s the “cash in” of each round. Steady pacing (75%) while keeping your heart rate under control and relaxing your grip on the reload.

Double Unders: Unbroken! Relax your shoulders down, fast wrist and stay light on the feet.

Power cleans: Light, so grip and rip that sucker. Think strong and overly aggressive hips every rep.

Echo Bike : This will be the grind so get the bike up to speed and settle into a steady-moderate effort (70-75%). Wind down the last few calories for a smooth transition.

Cool Down

2-3 minutes of easy cardio

1 minute calf smash (each side)

1 minute ankle dorsiflexion stretch (each side)