Author: cfprincipia

WOD 10/9/17

Warmup Squat: AMRAP10: Row 200m 10 Kossack Squats 30s Weighted Plank 10 Counterweight Squats   Back Squat 4×8 #1: 8 reps #2: 8 reps #3: 8 reps #4: 8 reps   Tabata Hollow Hold 8 Rounds 20 seconds work 10 seconds rest   Tabata GHD Hyperextensions 8 Rounds 20 seconds work 10 seconds rest   …
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WOD 10/6/17

Pull Ups 4×4 Add weight if possible. Otherwise, make these as challenging as possible. #1: 4 reps #2: 4 reps #3: 4 reps #4: 4 reps   Partner Chipper 2 mile run 100 DB Snatches (50/35) 100 Synchronized Wall Balls (20/14) 75ft Team Sled Pull (Tug-O-War)

WOD 10/5/17

The Meat Grinder 2 Rounds: 5 Cleans @ 80% 15 Bar Facing Burpees   Rest 2 minutes   3 Rounds: 5 Hang Power Cleans @50% 10 Bar Facing Burpees   Rest 2 minutes   4 Rounds: 5 Medicine Ball Cleans 5 Burpees   Superfriend Work Partner Assisted Stretching

WOD 10/4/17

Shoulder Press 3×3 Shoulder Press for load: #1: 3 reps #2: 3 reps #3: 3 reps   Push Jerk 5×5 Push Jerk for load: #1: 5 reps #2: 5 reps #3: 5 reps #4: 5 reps #5: 5 reps   Back Pause Squat 5×1 52X1 Tempo Back Squat for load: #1: 1 rep #2: 1 …
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WOD 10/3/17

EMOM9 Wall Balls SDHP Burpees   EMOM8 Handstand Hold L-Sit Arm Extended Side Plank (L) Arm Extended Side Plank (R)   10, 10, 10, Shoulder Comp As Time Allows: Perform Dumbbell Bench Press, Seated Overhead Press, and Bent Over Row with 5 second eccentrics throughout