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

Friday October 11th

Strength:

Front Squat

3×4

Increase weight each set, resting 90 seconds between sets

WOD:

3 Rounds for Time:

15 Pullups

12 Goblet Squats 53/35 LBS

10 Handstand Pushups

Mobility:

Barbell Quad Smash

REGIONALS BOUND COMPETITORS PROGRAMMING:

1.  Back Squat

1×4 @ 75%

3×4 @ 80%

2.  Front Squat

1×5 @ 60%

1×5 @ 65%

2×5 @70%

3.  Scale up Metcon to 70/53 LBS

4.  Post WOD:  3×20 Reverse Hyper, light, rest as needed

2 Comments
  1. Kathleen Reply
    5:00 am Mike H.- 8:49 (ghd) Megan T.- 6:54 (green+red/ ghd) Stephanie M.- 9:02 (2 green/box) Jacob- 10:12 (2 abmats) April- 8:14 (black/box) Mike C.- 7:53 (black/ghd) Frank- 8:02 (black/box) Gina- 9:27 (green/26/box) Jennifer B.- 8:08 (jumping/18/box) Katherine- 7:50 (ghd/blue+green) 7:00 am Cindi-12:38 (black/box) Maggie- 10:19 (blue+green/box) Jeff- 13:22 (jet pack) 9:00 am Henry- 6:47 RX Chris- 8:00 (ghd) Troy- 15:16 (2 abmats) Ruben- 7:22 (ghd) Hugo- 9:54 (green/ghd) Sara- RB Lexi- 9:15 RX RB KH- 7:13 RX RB Jillian- 8:18 RX RB 11:30 am Steve M.- 6:28 Rx rB Josh- 5:44 RX RB Tyler- 10:20 (gad/blue) Mike L.- 9:46 (jet pack) Daniel B.- 11:34 RX Greg- 12:17 (box/35/black+blue)
  2. Matt Reply
    3:30pm Natalie-10:10 (pu/hspu) Katy- MOB-5:40 RxRB Parker-8:47 RxRB Ryan Y-4:48 RxRB 5:00pm Brittney-9:32 RxRB Tiffany-11:35 (hspu,53) Shelly-6:29 (hspu,26,pu) Mindy-9:20 (hspu,26,pu) Jose-10:18 (hspu) Brilliant-4:25 RxRB 6:00pm Mal-8:09 (mommawod) Jen-8:11 (mommawod) Ruby-9:20 Rx Kristine-11:27 (hspu,pu) Ashley P-12:24 (hspu,53) TWR-17:34 (hspu,70) John-8:22 RxRB Ian-7:00 Rx Kyle B-3:38 RxRB Griff-6:41 (hspu,26,pu) Eric G-9:17 RxRB Austen-8:30 (hspu,53) Stephan-5:56 (hspu,pu) Sarah B-8:07 (hspu,26,pu)

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