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

Monday November 25th

Strength:

Snatch

5×2

Drop Weight between sets, Increase weight each set, resting 90 seconds between sets

WOD:

For Time:

500m Row

then,

21-15-9

Wall Balls 20/14 LBS

Pull Ups

Mobility:

Barbell Quad Smash

REGIONALS BOUND COMPETITORS PROGRAMMING:

1.  Spend 15 minut0es to establish a 2 rep max Hang Snatch, no dropping between reps

2.  Snatch Pull 5×3, heavy as perfect, proper eccentric motion

3.  Scale WOD to Chest to Bar pullups

2 Comments
  1. Ronnie Reply
    5:00am Mike H.- 11:36 Rx Jennifer B.- 15:28 (g+bk/10/9') Gina- 16:42 (red) Katherine- 13:59 (red) Ben- 9:59 RxRB (12') 145 Marc- 8:10 RxRB (12') 175 7:00am Sarah- 9:05 (g+bk/10/9') Robert- 9:26 Rx Victoria- 10:54 (9'/r+bk) Jeff- 12:07 Rx 9:00am Shannon La.- 12:19 (g+bk/10/9') Sean- 9:33 Rx Matt S.- Outlaw Ronnie- Outlaw 11:30am Kathleen- 7:17 RxRB 125 Sara- 9:55 (mod) Flexi- 11:15 RxRB 95 Steven R.- 9:46 RxRB 165 Ryan Y.- 7:29 RxRB 115 Josh K.- 7:07 RxRB 200 Daniel B.- 10:08 Rx 115 Mario M.- 13:58 (green/rom) Rachelle- 14:28 (black/6) Tyler W.- 8:58 Rx Mike L.- 10:15 Rx Jose- 11:50 (green/rom) Chris R.- 8:47 Rx Hugo- 10:05 (green) Ashley P.- 9:19 RxRB 110 Jillian- 8:39 Rx Megan T.- 12:37 (black)
  2. Matt Reply
    3:30pm Ashley Fa-12:16 (band,10) Liesl-12:49 (band) Tiffany-9:45 Rx 95 Kristine-11:52 (some band) 60 5:00pm April-10:52 (band) Brittney-10:33 Rx Dan S-9:30 Rx Raminda-9:22 RxRB 135 Katy-12:49 Rx McD-9:41 RxRB 135 MOB-172# Snatch, Heartbreaker Joanna-Row 6:00pm Amanda-11:39 (band, 9) Nora-12:24 (band, 9") Andrea-11:06 Rx Mal-Row Eric G-9:22 RxRB 200 Joe-11:02 RxRB Ian-9:07 RxRB Bill-10:10 Rx Brilliant-7:40 RxRB 155 Stephan-9:50 RxRB 135 Kyle B-6:38 RxRB Matt R-Outlaw 7:00pm Julie-12:56 (band, WB ROM) Lauren-12:46 (C2B band) 65

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