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

Friday October 4th

Strength:

Front Squat

3×4

Increase weight each set, resting 90 seconds between sets

WOD:

For Time:

10 Wall Climbs

20 Thrusters 95/65 LBS

30 KB Swings 53/35 LBS

40 Thrusters 45/33 LBS

(The 2nd set of thrusters will be performed after stripping the weight off the bar used for the 1st set)

Mobility:

Overhead  with External rotation Bias

REGIONALS BOUND COMPETITORS PROGRAMMING:

1.  Back Squat

1×6 @ 65%

1×6 @ 75%

2×6 @ 80%

2.  Front Squat

1×5 @ 60%

1×5 @ 65%

2×5 @70%

3.  Metcon as RX

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

3 Comments
  1. Kathleen Reply
    5:00 am Mike L.- 10:36 RX Mike H.- 10:55 (wc) JoAnn- 13:06 (53/18) Jeff W.- 13:53 RX Rachelle- 13:04 (25/26) Mario- 13:49 (65/44) Jacob- 9:59 RX Maggie- 12:47 (55/26/wc) Katherine- 8:40 Jen B.- 14:33 Marianne- 12:11 (55) Stephanie- 14:00 (53/26) Mary- 8:01 RX Mike C.- 13:16 RX 7:00 am Ben- RB Gina- 14:22 (45) Cindi- 14:00 25/26/wc) 9:00 am Sean- 8:14 RX Meghan- 8:35 (33) Sara- 6:11 RX Mike A.- 7:31 RX Amanda- 10:01 RX Hugo- 14:11 RX Henry- 7:53 RX Lauren- 9:26 RX Kathleen- 5:05 RX Josh- 5:19 RX
  2. Kathleen Reply
    11:30 am Lexi- 6:24 RX Ryan Y.- 8:00 RX Tyler- 13:26 RX Nasser- 17:36 (wc) Jose- 15:54 (wc)
  3. Matt Reply
    3:30pm Sarah B-10:33 Rx Chris-9:40 Rx MOB-8:42 Rx Jacob N-9:18 (75,bear crawl,26) 5:00pm Kristine-10:33 Rx TWR-10:13 Rx Andrew-6:33 Rx Cory-11:52 (75,ROM) Troy-10:30 (DB) Garrett S-9:42 Rx Stephan-11:00 Rx Eric G-7:15 Rx Adam-12:47 (diff wod) 6:00pm Mal-13:09 (bear crawl) Mariam-10:38 (bear crawl) Natalie-11:45 (53,rom) Sally-13:01 (mod) Joe-12:46 Rx Kyle B-4:26 Rx Rob-9:43 (rom) Tony-7:24 Rx Ian-9:18 Rx Brilliant-5:37 Rx

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