Daily WOD

The Boogie Man

New Ulm CrossFit – WOD

Warm-up

3 Rounds

10/8 Calorie Bike

5 Power Cleans

15 Standing Banded IY

10 Scap Shrugs

3-5 Strict Pull-ups

Mobility

Pec Stretch On Rig

Child’s Pose

Lat Reach

Weightlifting

Floor Press (3 x 5)

Superset with :30 Diamond Push-ups

Floor Press (3 x 4)

Superset with :15 Diamond Push-Ups

Metcon

Metcon (3 Rounds for calories)

3 Sets:

AMRAP 2 Minutes

3 Power Cleans 185/125

16- 1 Arm Thrusters 50/35

Max Calorie Echo Bike

-Rest 3 Minutes btwn sets-

———————————–

Scale 135/95–RX+ 205/145
Target Calories each set: 20/16+

Minimum Calories before Scaling each set: 10/8

STIMULUS and GOALS

How to Pace: SPRINT! We have a big amount of rest built in so you can start and stay fast!

How it should Feel: GASSY! The intensity here and bike will keep you out of breath and ready for the rest!

WORKOUT STRATEGY & FLOW

Power Cleans: These can be quick singles or touch’n go. We want you to hold a good position for each, especially with your flat and braced back. Don’t use over 80% of 1RM Power Clean.

Wall Balls: Unbroken is great ideal! If a break is needed, make it short!

Echo Bike: Hammer down here! Don’t slow and hold 85-90%+ pace!

You have to finish strong to get that calorie count!