10-22 WOD

DSCN4398

Thursday:

WarmUp
Row 500m
3 Rounds
:10 HSH
3 StrictC2B
9 GobletSquat

1) Take 20:00 to work on MuscleUp or Handstand progressions

2) 5 Rounds ForTime
6 HSPU
12 WallBall
Run 200m

Cool
Roll

CF Burn (9am, 6:30pm)

Warm Up
Row 100m
1 Len InchWorm+PushUp
Row 250m
1 Len Spiderman
Row 300m
1 Len Lunge+Twist
Row 350m
5 PullUp
Row 400m
10 WallSquat
QuickHip
Accumulate :60 BarHang

“Tabata This”
** :20 on :10 off of each of the movements for 8 Rounds
PullUp
PushUp
Squat
KBS 53/35#
SitUp
** Score == TotalReps

Cool
Roll

10-21 WOD

crossfit+wall+ball

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/