New Ulm CrossFit – WOD
Warm-up
3 Rounds
20/16 Calorie Row (easy to moderate)
10 Standing Banded Arch Hollows
16 Hanging Shrugs
8 Kips
2 Strict Pull Ups
Mobility
Banded Shoulders
20 Hollow Rocks
20 Superman Rocks
Metcon
Metcon (Time)
48 Pull Ups — 54
24 C2B — 30
12 Bar Muscle Ups — 18
100/75 Calorie Row — 120/90
Target Time: sub 13 minutes
Time Cap: 17 minutes
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
Pull Ups/Chest to Bar/BMU: 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.
Weightlifting
Back Squat (6 x 2 Building)
OT 2:00
