Call Ben: 626 224-8717

Friday November 22nd

Strength:

Front Squat

7×2

Increase weight each set, resting 90 seconds between sets

WOD:

3 Rounds for Time:

10 Deadlifts 205/135 LBS

50 Double Unders (Sub 150 Singles)

Mobility:

IT Band Smash

REGIONALS BOUND COMPETITORS PROGRAMMING:

1.  Back Squat

1×5 @ 60%

1×5 @ 70%

2×5 @ 75%

2.  Front Squat

1×5 @ 60%

1×5 @ 70%

1×5 @ 75%

3. Barbell Row 5×3

4.  10 Minutes Handstand Pushup Volume/Skill Work

5.  Scale WOD to 275/185 LBS

2 Comments
  1. Kathleen Reply
    5:00 am April- 9:15 (125) Megan T.- 13:23 (125) Jacob- 6:08 (185) Janette- 6:59 (125/singles) Gina- 6:22 (85/singles) Mike H.- 5:59 (singles) Greg- 12:37 (singles/115) Ben- 6:24 Rx RB 7:00 am Marianne- 9:41 Rx Nicole- 5:46 (singles/75) Robert- 6:35 (135) Maggie- 6:02 (singles/95) Sara- 6:59 Rx RB Mary- 4:59 Rx RB Shannon La- elements 9:00 am Chris R.- 5:45 Rx Hugo- 6:55 (singles) Kenny- 6:02 (singles) Lisa- 5:29 (100/singles) Carmen- 8:20 (105/singles) JR- 8:33 (135/singles) Ashley P.- 11:50 Rx Kathleen- 2:59 Rx RB
  2. Ronnie Reply
    11:30am Flexi- 5:36 RxRB Daniel B.- 5:48 Rx Jose- 7:25 (singles) Matt S.- Outlaw Marc B.- 4:21 RxRB Jillian- 4:55 Rx Moberg- 3:52 RxRB 3:30pm Liesl- 5:33 (singles/105) Dustin- 9:58 (singles/185) Lisa A.- 7:59 (singles/80) 5:00pm Brilliant- 4:26 RxRB Sheldon- Lifting Karen- Lifting Ian- 3:13 Rx Katy- 7:14 (105) Austen- 6:25 RxRB Kristine- 6:28 RxRB Patti- 8:14 (singles/65) Griff- 5:43 (95) Tony- 7:00 Rx (225) Brittney- 4:47 (singles) Cory- 7:06 (singles/135) 6:00pm Raminda- 3:16 Rx Joe- 4:46 Rx Ruby- 5:01 Rx (155) Stephan- 6:04 Rx Victoria- 6:33 (singles/85) Mona- 6:01 (singles/85)

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