Daily WOD

Texas Hold Em

New Ulm CrossFit – WOD

Warm-up

5:00

10 Scap Shrugs

5 Ring Rows

5 Kip to Swing

10 Cal Row

Mobility

5:00 Athletes Choice

Metcon

Metcon (Time)

48 Ring Rows

24 Pull Ups

12 Chest to Bar

100/75 Calorie Row
Target Time: sub 13

Time Cap: 17

STIMULUS and GOALS

How to Pace: CHALLENGE: This workout is exactly what it looks like , Arm Wrecker! Push yourself while making smart, calculated breaks to avoid failure.

How it should Feel: MUSCLE ENDURANCE and GRIPPY! All pulling so ya, your arms are going to be fried. Be smart early on and don’t look back on the row.

WORKOUT STRATEGY & FLOW

Ring Rows, Pull-Ups, C2B: With these 3 movements we want to see reps completed in 2-4 sets. Break sooner than you think and don’t push to failure PLEASE!

Row: This is going to be the mental grind at the end of an arm pump. Really focus in on using a strong leg/hip drive to take a little pressure off your arms. Stay steady (70-75%) and look to push hard on the last 20 calories.