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Components
Arm & Hammer
Settings
Location
(All)
CrossFit Ballwin
Program
10 Week Youth Program
CrossFit
CrossFit Foundations
Open Gym
Personal Training
PRIME
Weightlifting
Date
WOD
05FEB2020 - CrossFit Ballwin
Class
(All)
5:00 AM CrossFit
6:00 AM CrossFit
CrossFit: 7:00 AM
9:30 AM CrossFit
4:00 PM CrossFit
5:15 PM CrossFit
6:30 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
0 (0/0)
WOD
05FEB2020
Warm-up
Bike & Plate Warmup:
1 Minute Easy Bike
30 Seconds Plate Hops
45 Second Easy-Moderate Bike
30 Seconds Plate Ground to Overhead
30 Seconds Moderate Bike
30 Seconds Plate Lateral Squats (Holding Plate Out Front)
15 Seconds Moderate-Fast Bike
30 Seconds Plate Counterbalance Squats
*Use Single 10# or 15# Plate For Warmup
Barbell Warmup:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Mobility
Front Rack Stretch: 45 Seconds
Wrist Stretch: 45 Seconds
Barbell Ankle Stretch: 45 Seconds
Strength & Skill
Chest to Bar Pull-Ups:
1. Push, Then Pull
2. Move Prep
Clusters:
1. The Arms
2. Move Prep
Metcon
Arm & Hammer (Time)
Buy-In: 15 Clusters (135/95)
3 Rounds:
21/15 Calorie Bike
15 Chest to Bar Pull-ups
Cash-Out: 15 Clusters (135/95)
After Party
Midline
3 Giant Sets:
7 Renegade Rows
Max Effort Ring L-Sit
Rest 2 Minutes Between Sets
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, February 05, 2020
Athletes:
Men / Women
All Athletes
Leaderboard
Arm & Hammer
Teresa Koebbe
02/05/2020
18:09
Athletes
1
Teresa
Koebbe
5:15 PM CrossFit
18:09
2
Becca
Street
5:00 AM CrossFit
15:26
Banded PU 75lb Cluster
3
Ellen
Conroy
5:00 AM CrossFit
15:59
55 lbs Jumping pull ups
4
Josiah
Peacock
4:00 PM CrossFit
16:06
120# cluster
5
Ben
Atkinson
4:00 PM CrossFit
16:12
125 lbs to 115 lbs
6
Bob
Naes
4:00 PM CrossFit
17:22
90#
7
Kyle
Hardy
4:00 PM CrossFit
17:30
115#
8
Aaron
Emerson
5:15 PM CrossFit
17:31
115#, chin
9
Kyle
Schreiber
9:30 AM CrossFit
17:33
115#, Ring Row
10
Spencer
Ehlers
5:00 AM CrossFit
17:58
95 lbs
11
Lisa
Goforth-Naes
4:00 PM CrossFit
19:22
45# clusters, green band pull-ups
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