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Overhead Squat

Cindy

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Workout

Friday 10/29/21 WOD

Warm-up

What you need:
Barbell

-20 kangaroos
-10 tempo air squats
-10 shoulder taps
Active hamstring
Walk the dog + pike pass through
Hip opener
Spiderman complex w/ hip lift
Inchworm w/ push up
Lateral lunge w/ shoulder flexion
4 point squat

Specific Prep
*Coaches Choice

Strength

1A: Overhead Squat (3x4)

Overhead Squat

-FROM THE FLOOR
-Building
-Pause at the bottom

Alternate Options:
-PVC Oh squat
-Single arm DB/KB/Odd object oh squat
-Goblet squat

Metcon

Cindy (AMRAP - Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

Alternate Options:
Pullup?
-Inverted row
-DB/KB/BB/Odd object row
Pushup?
-Incline pushup
-Push up from the knees
Air Squat?
-Squat to a box

Cool Down

*Coaches Choice

Want to see some of these movements in action? Check out our .

Whiteboard:

Friday, October 29, 2021

Male Clients

1

G-Man
St. Onge

5:30 PM (Indoor)

1 x 4 @ 185 lbs

2

Mohiuddin
Ahmed

5:00 AM (Virtual)

1 x 4 @ 170 lbs

3

Matt
Calhoun

5:30 PM (Indoor)

1 x 4 @ 165 lbs

4

Mark
DiRienzo

5:30 PM (Indoor)

1 x 4 @ 155 lbs

5

Keivan
Russo

5:30 PM (Indoor)

1 x 4 @ 145 lbs

5

Nick
Lupoli

5:00 AM (Indoor)

1 x 4 @ 145 lbs

6

Kevin Cruz
l

12:00 PM (Indoor)

1 x 4 @ 125 lbs

7

Damon
Walsh

12:00 PM (Indoor)

1 x 4 @ 117 lbs

🕊🐩 Sheehan

7

Dennis
Paoloni

12:00 PM (Indoor)

1 x 4 @ 117 lbs

W D -man

8

Brendan
Sheehan

7:00 AM (Virtual)

1 x 4 @ 115 lbs

9

Evan
Cleveland

12:00 PM (Indoor)

1 x 4 @ 105 lbs

performed as Marshmello!

10

Carl
Donadio

7:00 AM (Indoor)

1 x 4 @ 95 lbs

10

Christopher
Lacasse

7:00 AM (Indoor)

1 x 4 @ 95 lbs

10

Jay
clancy

7:00 AM (Virtual)

1 x 4 @ 95 lbs

75,85,95

10

Nate
Oram

6:00 AM (Indoor)

1 x 4 @ 95 lbs

10

Todd
Kinsman

5:00 AM (Indoor)

1 x 4 @ 95 lbs

11

john
lentine

12:00 PM (Indoor)

1 x 4 @ 90 lbs

12

Greg
Cottle

5:30 PM (Indoor)

1 x 4 @ 85 lbs

12

Mark
Hardin

7:00 AM (Indoor)

1 x 4 @ 85 lbs

13

Marc
Dobay

3:30 PM (Indoor)

1 x 4 @ 75 lbs

14

Zubair
magdum

5:30 PM (Indoor)

3 x 4 @ 65 lbs

14

Dan
McCarthy

5:30 PM (Indoor)

1 x 4 @ 65 lbs

15

Graham
Pettengill

7:00 AM (Indoor)

1 x 4 @ 35 lbs

16

Jon
Collette

5:00 AM (Indoor)

1 x 4 @ 0 lbs

Female Clients

1

Lisa
Zancewicz

5:00 AM (Indoor)

1 x 4 @ 85 lbs

1

Marissa
Papazian

5:00 AM (Indoor)

1 x 4 @ 85 lbs

1

Prika
Silva

5:00 AM (Indoor)

1 x 4 @ 85 lbs

2

Heather
Clancy

7:00 AM (Virtual)

1 x 4 @ 81 lbs

3

Bonnie
Santiago

12:00 PM (Indoor)

1 x 4 @ 80 lbs

4

Hanah
Conlan

6:00 AM (Indoor)

1 x 4 @ 75 lbs

5

Coreen
Williamson

12:00 PM (Indoor)

3 x 4 @ 65 lbs

5

Briana
DeWolfe

12:00 PM (Indoor)

1 x 4 @ 65 lbs

5

Jessica
Clancy

6:00 AM (Indoor)

1 x 4 @ 65 lbs

With a pause

5

Leah
Hantman

5:30 PM (Indoor)

1 x 4 @ 65 lbs

5

Nicole
St.Pierre

5:00 AM (Indoor)

1 x 4 @ 65 lbs

6

Emily
Oberlee

5:00 AM (Indoor)

1 x 4 @ 60 lbs

7

Traci
Lake

6:00 AM (Indoor)

1 x 4 @ 55 lbs

8

Marybeth
Costello

5:30 PM (Indoor)

1 x 4 @ 50 lbs

8

Simony
Cardoso

3:30 PM (Indoor)

1 x 4 @ 50 lbs

8

Victoria
Tuite

5:30 PM (Indoor)

1 x 4 @ 50 lbs

9

Susan
Black

7:00 AM (Virtual)

1 x 4 @ 45 lbs

10

Carolina
Lucchese

12:00 PM (Indoor)

1 x 4 @ 40 lbs

11

Qin
Sun

5:30 PM (Indoor)

3 x 4 @ 35 lbs

11

Beth
varner

5:30 PM (Indoor)

1 x 4 @ 35 lbs

11

Private

5:30 PM (Indoor)

1 x 4 @ 35 lbs

11

Rebecca
Welch

6:00 AM (Indoor)

1 x 4 @ 35 lbs