New Ulm CrossFit – WOD
Warm-up
4:00
20 Singles
5 MB Thrusters
6 Kips + 4 TAH
4 Burpees
Mobility
Thread the needle
Upper pec on wall
Calf on wall
Metcon
Metcon (Time)
FULL SEND FRIDAY
3 Rounds
30 Wall Balls (20/14)
60 Double Unders
30 Toes to Bar
60 Double Unders
Target: 10-12 minutes – Cap: 16 minutes
STIMULUS and GOALS
How to Pace: PAIN CAVE! With a workout like this there is nowhere to hide. These movements will jack your heart rate if you don’t get your breathing under control and have planned rest. Use the clock as a pace and see if you can keep Wall Balls and Toes to bar under 90 seconds each, and Double Unders less than 45 seconds.
How it should Feel:
GASSY, MUSCULAR ENDURANCE, GRIPPY, LACTIC ACID PARTY, CARDIO, PAIN!!! It’s going to be a wild party so let’s end this year off with a bang.
WORKOUT STRATEGY & FLOW
Wall Balls: Unbroken is just too cliche to just throw out there. Hit the first round unbroken and then see what the legs feel like going into the second. If you decide to break then keep the rest to a minimum and get back on the horse.
Double Unders: Unbroken through is the goal, so hopefully it’s a good day and the double under gods are on your side. Relax the shoulders while trying not to death grip the handles cause forearm fatigue creeps up fast in this one.
Toes to Bar: This is the part of the workout that can be won or lost. Goal should be 2-3 sets and don’t you dare stare at the bar like it’s a new car! Hammer down on that gas pedal once you get a quick breather.
Goals
Remainder of class for goals
