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

Friday October 18th

Strength:

Front Squat

5×2

Increase weight each set, resting 90 seconds between sets

WOD:

AMRAP in 10 Minutes

5 Hang Squat Clean Thruster 95/65 LBS

10 Box Jumps 24/20″

Mobility:

Olympic Wall Squat

REGIONALS BOUND COMPETITORS PROGRAMMING:

1.  Back Squat

1×4 @ 70%

1×4 @ 75%

1×4 @ 80%

1×4 @ 85%

2.  Front Squat

1×5 @ 60%

1×5 @ 65%

2×5 @70%

3.  Scale up Metcon to 135/95 LBS

2 Comments
  1. Kathleen Reply
    5:00 am Joanne- 6+13 (63/12 in.) Katherine- 6+11 RX Jacob- 6+10 RX Megan T. - 5+3 RX April- 6+3 (44/18 in.) Jeff- 6+2 RX Mike H.- 4+4 (12 in.) Stephanie- 5+ 8 55/12 in.) Devin- 6+1 RX Mike C. - 5+3 RX Tiffany- 6+13 RX Ben- RB Daniel V.- elements 7:00 am Albert- 6+1 RX Maggie- 4+2 RX Gina- 4+3 (55) 9:00 am Sean- 6 RX RB Vas- 6+1 (35) Sophia- 5+3 (45) Hugo- 5+3 RX Jillian- RB Sara- RB Kathleen- RB 11:30 am Lexi- 6+4 RX RB Steve M.- 5 RX RB Josh- RB Mike L.- 6+3 RX Joanna- 4+3 (53/18 in.) Troy- 5+8 RX Mario M.- 5 (75/20 in.) Dysylvio- 4+4 (75/20 in.)
  2. Matt Reply
    3:30pm Rachelle-6 (35,18) Natalie-5+1 (53) Austen-6+4 RxRB Chris-6+3 Rx Jacob N-6+5 (75) Marianne-5+4 (55) 5:00pm Katy-3+4 (55) Karen-6+2 (53,step) Sheldon-Outlaw BB TWR-6+6 Ruby-5+1 Rx+85 Kenny-6+1 Rx Joe-6+1 Rx 6:00pm Mindy-4+1 (35,18) Mariam-5+5 Rx Brittney-4+1 Rx Lauren-6+3 Rx Dan-6+8 (step) Greg-3+9 (75,12) Stephan-6+4 Rx Carmen-6+1 (35,18) Jr-10+1 (65,18)

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