Warm-up
Coach’s choice
Post Wod
Prep the movements
WOD
Back squat
Super set weighted GHD hip extensions
10-5-3-1-1-1-3-5-10 reps
Post WOD
Couch Stretch 2 minutes each side
CFS Brief:
Dates to save:
CFS Guys BroDown Friday, October 27th. Register on events page! CFS
In-House Throwdown Saturday, November 18th. Register on events page!
CFS Holiday Party Saturday, December 16th. Details coming soon!
We are putting a team together for the Fight For Air Climb in Boston set for Saturday, February 3rd at One Boston Place. Details coming soon!
Squeeze the Butt: Back Squat | GHD
10: 85 | 10
5: 105 | 15
3: 120 | 25
1: 125 | 35
1: 130 | 35
1: 140 | 45 (140# PR Back Squat)
3: 120 | 35
5: 105 | 35
10: 90 | 35
Total: 1,020 + 270 = 1,290
Thanks for the cues John! Ken, you will love this workout because it is nothing like lunges – you won’t feel this at all.
Back squat
Super set weighted GHD hip extensions
10-5-3-1-1-1-3-5-10 reps
185
225
255
275
295
315
280
260
230
Total 2320
10 @140
5 @185
3 @205
1 @225
1 @240
1 @255
3 @225
5 @205
10 @175
Total = 1855
Deb — I got out of my car this afternoon and couldn’t walk my ass was so sore. (Still cursing those lunges.) I was going to try to get to the mobility WOD at 6:30 and am scrapping that plan too. Tomorrow is another day so I’ll go tackle Hellen so I’ll have an excuse if I need one for a poor performance at the Bro-Down on Friday. But thanks as always for the 4-1-1.
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