Daily WOD

Vengeance

New Ulm CrossFit – WOD

Warm-up

3 Rounds

6 Goblet Squats

4 Bottom Half Burpees

5 DB or KB Hang Cleans (each)

10 Scap Shrugs

5 Kips to swing

Mobility

Wrists

Front Rack on wall

Bicep Stretch on wall – fingers down

Weightlifting

Front Squat (5 x 1 Pause Fr Sqt + 1 Fr Sqt Building)

2 Sec Pause in first rep

Metcon

Metcon (AMRAP – Reps)

5 Sets (EMOM)

6 DB Front Squats (2×50/35)

6 Burpee over dumbbells

-straight into-

10 Sets (EMOM)

6 Alt. DB Power Snatch 50/35

3 TTB or 6 KAH (RX+ 2 BarMU)
Target time each minute: sub 30 seconds

Time cap each minute: 45 seconds

STIMULUS and GOALS

How to Pace: SPRINT! Small sets means it’s time to gooooo! The total volume will add up so find the line between an aggressive pace and all out sprint!

How it should Feel: GASSY! The intensity on this one should have you out of breath and loving those rest breaks!

WORKOUT STRATEGY & FLOW

Double Dumbbell Front Squats: Smooth and ALL Unbroken is the aim. It should be a quick clean into your reps each round. Keep good positioning!

Dumbbells Facing Burpees: Fast and furious here! The dumbbells can be set together for these. Same as bar facing burpees. Just hop over.

Toes to bar/Bar MuscleUps: Take a breather before jumping up and try to knock them out unbroken each round.