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

Friday November 8th

Strength:

Back Squat

5×3

Increase weight each set, resting 90 seconds between sets

WOD:

5 Rounds for Time:

3 Wall Climbs

9 Toes To Bar

200m Run

Mobility:

Shoulder Smash

REGIONALS BOUND COMPETITORS PROGRAMMING:

1.  Back Squat

1×5 @ 60%

1×5 @ 65%

1×5 @ 70%

1×5 @ 75%

2.  Front Squat

1×5 @ 60%

1×5 @ 65%

2×5 @ 70%

3. Barbell Row 3×8

4.  10 Minutes Muscle Up Volume/Skill Work

2 Comments
  1. Kathleen Reply
    5:00 am Jacob- 10:20 RX Daniel V.- 11:35 (k2c/wc) Stephanie M.- 13:12 (k2c/wc) Gina- 14:45 (k2c/wc) April- 12:40 (k2c/wc) JoAnn- 13:58 (k2c/wc) Mike H.- 12:46 (mod) Mary- 11:43 (mod) Ruby- 9:52 RX 7:00 am Jeff- 14:50 RX 9:00 am Hugo- 15:21 RX Chris R.- 13:41 RX Patti- 13:50 (mod) Marc- 10:25 RX Jillian- 12:38 RX Sara- 10:17 RX Kathleen- 9:35 RX 11:30 am Henry- 8:56 RX Meghan- 13:01 RX Steven- 12:06 RX Ryan- 8:59 RX Lexi- 9:17 RX Tyler- 12:10 RX Mario M.- 13:18 (k2c) Ben- 9:09 RX
  2. Matt Reply
    3:30pm Lauren-12:41 Rx Rob-11:39 (bc,k2c) Parker-11:43 Rx MOB-Lifting 5:00pm Mindy-13:41 (rom,k2c) Kenny-12:47 (rom) 6:00pm Sarah B-14:52 (rom,k2c) Rachelle-13:46 (rom,k2c) Mariam-11:41 (rom,bc) Brittney-11:25 Rx Kyle B-7:49 Rx Stephan-16:58 (row,bc)

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