Daily WOD

Sour Punch Straws

New Ulm CrossFit – WOD

Warm-up

3 Rounds

8 Alt Spidermans

8 Alt Scorpions

8 Slow Goblet Squats

12 Banded IT

Mobility

Roller –

Upper Back

Lats, Adductors

Glutes

Weightlifting

Drop Snatch (8 Sets OT 90
1 Drop Sn + 2 Sn Gr PP + 3 Sn Bal
)

Metcon

Metcon (Time)

5 Rounds

15 Stick Sit Ups

10 HSPU

WOD NOTES

Target Time:  sub 8

Time Cap:  12

How to Pace:  STEADY!!

Classic, basic couplet where you either got it on handstands or you don’t. Be smart and break the handstand before they break you. Use the clock and see if you can keep consistent round times.

How it should Feel:  MUSCULAR ENDURANCE!

Shake your shoulders early and often cause they will hate you.

Stick Sit Up : These are the recovery of the workout. So if your shoulders need time, slow down your cadence and roll the arms on every rep. Stay non-stop and steady.

Strict Handstand Push Up: Goal should be 2-3 sets while the advanced should aim for 1-2 sets. The biggest thing is to not gut through any reps only to reach failure. Shake them out before it’s too late.

Cool Down

Roller

Specific Low Back

Hamstrings

Quads