Mid City Daily WOD

OPEN GYM

Red Stick CrossFit – CrossFit

Metcon

Metcon (4 Rounds for time)

Min 0-10

3 Rounds

• 20/16 Cal Row

• 16 GHD DU scale to 20 Abmat SU

• 8 Bar MU- Scale to 15 Pull-ups

Min 10-20

4 Rounds

• 12/9 Cal Bike

• 20 SDLHP (75/65)

Min 20-30

5 Rounds

• 40 DU

• 6 Squat Clean Thrusters (155/105)

Min 30-40

1 Mile Run

HAPPY THANKSGIVING!! PARTNER WOD

Red Stick CrossFit – CrossFit

Warm-up

Partner Warm-Up #1 (No Measure)

DO EACH TWICE

– hollow body hold until partner completes 5 Front Squats + 5 Strict Press + 5 Thrusters

SWITCH

– hold plank position while partner completes 5 ground over shoulder with dball

SWITCH

– Complete Shoulder Taps while partner performs 2 30ft Bear Crawls

SWITCH

Metcon

Metcon (Time)

PARTNER WOD

P1:

3 ROUNDS

•10 Power Cleans (135/95)

•10 Front Squats (135/95)

•10 Bar Over Burpees

P2:

3 Rounds

•10 Push Jerks (135/95)

•10 Back Squats (135/95)

•10 Bar Over Burpees

6 Rounds (alt full rounds)

•200 M Run

•12 Toes to Bar

•12 Hang Snatch (95/65)
RX +

Part 1 and 2 Barbell (185/125)

Part 3 Barbell (135/95)

Nov 22 2017

Red Stick CrossFit – CrossFit

Warm-up

Extended Warm Up (No Measure)

1 ROUND FOR QUALITY:

20 Yard inch Worm with 5 sec downward facing dog at peak

20yd Forward Lunge stretch

20yd Lateral Lunge stretch

2 RNFT

• 10 Wallballs with Heavier ball than WOD if possible

• 10 Hang Power Cleans

• 10 Lunges with DBs

Weightlifting

DELOAD

Shoulder Press (5,5,5)

65%-70%-75%

Metcon

Metcon (Time)

•200 M Run

•50 Wallballs (20/14)

•200 M Run

•50 Hang Cleans (115/75)

•200 M Run

•50 Walking Lunges w/dbs (35/20)

•200 M Run
RX +

(30/20) WB

(135/95) HC

(50/35) Lunges

*Dumbbells must be held in the front rack position not vertically on the shoulder

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