10-21 WOD

 

WarmUp
Row 500m
BandyHam+QuickHip
3 Rounds
10 RingRow
10 HollowRock
:30 Plank
WarmUp BackSquat

1) BackSquat 5×2; Rest 2:00

2) 4 Rounds ForTime
3 WallWalk
10 RenegadeRow 40/25#
Row 500m

Cool
Roll

CF Burn Tue and Thur at 9:00am and  6:30pm.

WarmUp
Run 200m Forward
Run 200m Backward
1 Len KneeUp
1 Len ButtKicker

1) 4 Sets
SledPull 50m (try: bodyweight/75% bodyweight)
Sprint to 1st Gate
RestWalk Back

2) AMRAP20
5 PushUp
10 TTB
20 WallBall 20/14#

$$) 100 DU

Cool

10-20 WOD

WarmUp
Run or Row 400m
1 Lap Spiderman
3 Rounds
10 KipSwing
10 Lunge+Twist

1) 4 Sets
PushPress x 5 reps
Rest :90

2) AMRAP10
6 PullUp
6 PowerClean 135/95#
9 BurpeeOverBar

Cool
Roll

 

The Everyday Warrior Battle Series competition begins the first week in November. We will be doing this WOD every Friday in Nov. If you are not able to make it in the box on Friday, come in Sunday at 1pm or 2pm to make up the wod. If you have not signed up officially, there is still time. Let’s do this and help those in need! #Support#Community#All levels welcome!

https://www.everyday-warrior.org/battle-series/

10-16 Wod

WarmUp
Row 500m
3 Rounds
:10 L-Sit
5 PullUp
10 KBS
1) Take 20:00 to work on Gymnastic skill of choice.
2) 5 Rounds ForTime
5 L-PullUp
10 KB Snatch
Run 200m
Cool
Roll

CF Burn (9am, 6:30pm)
Warm Up
3 Rounds
Row 250m
Run 200m
Couch 2:00/Leg
1) EMOM6
Even PullUp x 5 reps
Odd PushUp x 5 reps
2) AMRAP20
Row 10 cal
20 DB WalkingLunge 30/20#
10 DB PushPress 30/20#
10 MedBallClean 20/14#
10 Burpee
Cool
Roll