Mid City Daily WOD

ROWING

Bruce Barbell, Red Stick CrossFit – Rowing

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Metcon

Metcon (No Measure)

6 Min On/2 Min Off x 5

1 Min @ 4 RPE

30 sec @ 6 RPE

20 sec @ 9 RPE

10 sec break
RPE Scale

4: you still look cool and can breath with little discomfort

6: you look less cool cuz you’re starting to make faces, breathing is labored

9: you look like you’re in labor and are trying not to poop your pants, breathing is almost out of control

PARTNER WOD

Bruce Barbell, Red Stick CrossFit – CrossFit

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Warm-up

Group Warm up #14 (No Measure)

2 RNFT

:30 sec hollow body hold

20 Alt Lunges

12 Push Ups

10 Hang Squat Clean Thrusters

200m Run

Weightlifting

Partner Front Squat 5 RM (5,5,5,5)

Partner will have 12 Minutes to Find a combined total 5 RM from the floor

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Min AMRAP

• 50 KBS (53/35)

• 50 Push-ups

• 50 Abmat Sit-ups

• 50 Thrusters (75/55)
•Partners may break up reps in any way necessary

RX +

KBS (70/53)

HSPU

GHD SU

Thruster (95/65)

Sept 14 2017

Bruce Barbell, Red Stick CrossFit – CrossFit

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Metcon

Tabata #1 Warm up (No Measure)

Tabata 4 Rounds

– 20yd shuttle Runs

– Air Squats

– Push ups

– Singles/Doubles

Warm-up

Metcon (No Measure)

36 Min EMOM

1: 12/9 Cal Bike

2: 30 Sec Max Rep Double Unders

3: 18/14 Cal Row

4: 15 Wallballs

5: 12 Burpees

6: Break
This is a condtitioning piece. The list given is aggressive and is only in place to give you a goal to complete each minute. If you look at the list and the reps given and think they are ridiculous, set your own numbers that are doable yet challenging. There is no measure for this

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