Public Whiteboard

Components

Carse

Settings

Workout

The Cell Gym 12.27.16

Warm-up

Warm-Up B

500M Row
10 Good Morings with PVC or light bar
10 PVC pullovers

10 lat/tri stretch

10 calorie bike (slow)

10 Squats, descend slowly 3 counts, return to standing quickly
10 Sit-ups
10 Push-ups

10 calorie bike (medium)

5 sandbag deads
scorpions

10 blackburns

10 banded face pulls
10 calorie bike (fast)

5 sandbag deads

Skills

Clean

Metcon

Carse (Time)

21-18-15-12-9-6-3 reps for time of:
95 pound Squat clean
Double-under
185 pound Deadlift
24" Box jump
Begin each round with a 50 meter Bear crawl.

In honor of U.S. Army Corporal Nathan B. Carse, 32, of Harrod, Ohio, died in Kandahar, Afghanistan, on February 8, 2011

To learn more about Carse click here

Clean 95/55#
Deadlift 185/115#
BXJ 24/20"

Whiteboard:

Tuesday, December 27, 2016

Male Clients

Matthew
Foster

5:00 PM WOD