Mid City Daily WOD

July 25 2017

Bruce Barbell, Red Stick CrossFit – CrossFit

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Warm-up

Warm Up # 43 (No Measure)

• 1 Min Couch Stretch on Each Side

• 20 Yard Fwd Lunge Stretch

• 20 Yard Lateral Lunge Stretch

2RNFT

2 Min Row @ Moderate Pace

10 Good Mornings (empty barbell)

5-8 Pull Ups (strict 1st round / preferred style 2nd round)

Metcon

Metcon (Time)

1 Mile Run Buy-In

3 Rounds

•15 Pull Ups

•15 Deadlifts (155/105)

1000 M Row Buy-Out
RX+

•8 RING MU

•15 DL (225/155)

Accessory Work

Spend the remainder of the hour stretching/rolling/smashing

•When stretching, spend a minimum of 1 min in position under tension that you can maintain. NO BOUNCING AROUND

example:

• standing straddle Right/middle/left

• sit and reach (feet together and mintain knee contact on the floor)

• downward dog

• cobra

• run through the perfect stretch (3 per side)

• squat with thoracic twist

July 24 2017

Bruce Barbell, Red Stick CrossFit – CrossFit

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Warm-up

Snatch barbell warmup (No Measure)

Jog 1 lap (once)

2 Rounds of:

5 Hang Snatch Grip Pulls

5 Hang Snatch

5 OHS

5 BTN Push Press

5 Snatch Balance

ALL WITH AN EMPTY BARBELL

Weightlifting

Snatch (1 Rep EMOM x 12)

work up to a heavy single for the day

• no more than 2 misses total

• start light to practice technique & build confidence

Metcon

Metcon (Time)

• 27 Wallballs (20/14)

– 12 Hang Cleans (95/65)

• 21 Wallballs

– 10 Hang Cleans (115/75)

• 15 Wallballs

– 8 Hang Cleans (135/95)

• 9 Wallballs

– 6 Hang Cleans (155/105)
RX+

Hang Cleans

(155/105)

(185/125)

(205/145)

(225/155)

Rowing

Bruce Barbell, Red Stick CrossFit – Rowing

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Metcon

Metcon (Distance)

PARTNER WOD

34 MIN MAX M BROKEN UP IN THE FOLLOWING ORDER

• 5 MIN MAX M EACH

• 1 MIN MAX M EACH

• 4 MIN MAX M EACH

• 1 MIN MAX M EACH

• 3 MIN MAX M EACH

• 1 MIN MAX M EACH

• 2 MIN MAX M EACH

• 1 MIN MAX M EACH

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