Call: Ben: 626 224-8717 or Marc: 626 733-2799

Friday November 15th

Strength:

Front Squat

5×3

Increase weight each set, resting 90 seconds between sets

WOD:

12 Minute AMRAP:

7 Thrusters 95/65 LBS

8 Front Rack Lunges

9 Chest to Bar Pullups

Mobility:

IT Band Smash

REGIONALS BOUND COMPETITORS PROGRAMMING:

1.  Back Squat

1×5 @ 60%

1×5 @ 65%

2×5 @ 70%

2.  Front Squat

1×5 @ 60%

1×5 @ 70%

1×5 @ 75%

1×5 @ 80%

3. Barbell Row 4×5

4.  10 Minutes Ring Dip Volume

5.  Scale WOD to 135/95 LBS

2 Comments
  1. Kathleen Reply
    5:00 am Katherine- 5+11 (blue+red) Daniel V.- 5 (purple+green) Gina- 3+7 (50/blue+red) April- 4+15 (35/ green+blue) Megan T.- 3+10 (55/2 blue) Jennifer- 2+19 (45/2 green) Maggie- 4 (55/green+blue) Stephanie- 3+5 (55/2 green) Ben- 4+11 RX RB Mike H.- 4+22 (diff. WOD) Zanielle- Elements 7:00 am Cindi- 4+7 (45/black+ blue) Payal- 4 (green) Nicole- 4+23 (45/green+blue) Marianne- 6 (35/blue+green+red) 9:00 am Lauren- 4+1 (blue) JIllian- 4+7 RX Mario M.- 3+22 (65/black) Henry- 5+7 RX Sara- 18:56 (diff. WOD) Ruby- 5+15 RX 11:30 am Lexi- 4+1 RX RB Nasser- 3 (black) Jose- 3 (green+blue) Tyler- 4+5 (blue) Josh- 4+16 Rx RB KH- 4+7 Rx RB Matt S.- Outlaw 7:43 Matt R. Outlaw Ronnie- Outlaw 13:00 JOe R.- elements
  2. Matt Reply
    3:30pm Rob-4+8 (75, C2B) Tiffany-4+22 (band) Sophia-4+5 (45,band) 5:00pm Cory-2+7 (75/65, band) Mona-4+10 (53,band) Victoria-4+6 (50,DB, band) 6:00pm Katy-3+6 (45,band) Ashley P-3+6 Rx+85 Stephan-5+2 (some band) Jon-4+18 Rx Kyle B-5+12 RxRB Raminda-3+3 RxRB Ian-5+3 Rx

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