Mid City Daily WOD

PARTNER WOD

Bruce Barbell, Red Stick CrossFit – CrossFit

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Warm-up

Group Warm Up #9 (No Measure)

2 Rounds Not For Time:

20/16 Cal Row

15 KBS

12 Back Squats (empty bar)

9 Push Press (empty bar)

Metcon

Metcon (Time)

• 1000 M Row

• 100 Box Jumps (24/20)

• 1000 M Row

• 100 KBS (53/35)

• 1000 M Row

• 100 Back Squats (95/65)

• 1000 M Row

• 100 Push Press (95/65)

• 1000 M Row
-All Reps and Rows may be broken up any way between partners

-Box Jumps DO NOT require full extension at the top

• 40 Minute Time Cap

July 20, 2017

Bruce Barbell, Red Stick CrossFit – CrossFit

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Warm-up

Extended Warm Up (No Measure)

1 ROUND FOR QUALITY:

40 Yd •High Knee •Butt Kick •High Skip •Broad Jump

20yd Forward Lunge stretch

20yd Lateral Lunge stretch

12 Push-ups

12 Abmat / GHD situps

12 Superman Back Exts

6 Strict/Jumping Pullups+6 Pull ups of preferred style

Metcon

Metcon (AMRAP – Rounds and Reps)

24 Min AMRAP:

• 400 M Run

• 12 Pull Ups

• 16 Floor Press (95/65)

• 20 Abmat Sit-ups
RX +

• 400m Run

• 5 Ring MU

• 10 Floor Press (115/75)

• 15 GHD SU

Cool Down

Spend the remainder of the hour Stretching/Foam Rolling/Banded Stretching/Partner Stretching etc… Most of you need to do this more than the WOD itself so

July 19 2017

Bruce Barbell, Red Stick CrossFit – CrossFit

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Warm-up

Group Warm Up #2 (No Measure)

2 RNFT

200 M Run

10 Good Mornings

10 Front Squats

10 Hang Power Snatch

Weightlifting

Front Squat (5,5,5,5)

work up to a “heavy” set of 5

Metcon

Metcon (4 Rounds for time)

Every 5 Min x 4

• 50 DU

• 30 Wallballs (20/14)

• 12 Hang Power Snatches (95/65)
1 second added to 5:00

for every incomplete rep

RX+

• 50 Unbroken DU

• 20 Wallballs (30/20)

• 10 Hang Power Snatch (135/95)

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