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

Tuesday October 29th

Strength:

Back Squat

3×5

Increase weight each set, resting 90 seconds between sets

WOD:

5 Rounds for Time:

20 KB Snatch 53/35 LBS

14 Lateral Box Jump (20″ for men and women)

Mobility:

Posterior Chain Floss

REGIONALS BOUND COMPETITORS PROGRAMMING:

1.  Back Squat

1×5 @ 65%

1×5 @ 70%

1×5 @ 75%

1×5 @ 80%

2.  Front Squat

1×5 @ 60%

3×5 @ 65%

3. Weighted Pull up 4×5 / 4x MAx Effort strict pullup

4.   Scale up Metcon to 70/53 LBS

2 Comments
  1. Kathleen Reply
    5:00 am Laura- 7:59 RX Jacob- 10:55 (44) Jennifer- 12:01 (12 in./13) Frank- 12:12 RX Stephanie M.- 9:29 (12 in./18) Mike H.- 11:39 (12 in.) Ben- 14:55 (75# DB) 6:00 am Jeff- 12:59 RX Gina- 13:17 (18) Maggie- 14:46 (18) Lexi- 18:39 RX RB 7:00 am Mona- 13:50 (18 in./18) Mary- 10:16 (18 in.) Hrag- 12:56 (35) Victoria- 12:50 (18) Elements- Ricardo 9:00 am Henry- 14:09 RX Lauren- 13:08 RX Nasser :) Chris R.- 13:59 RX Jillian- 12:11 RX Marc- 21:36 RX RB (88) Ashley P.- 14:14 RX Sophia- 13:30 (18) Sara- 10:02 RX Elements- Gary
  2. Matt Reply
    3:30pm Megan T-16:16 Rx Daniel N-14:49 (44) Ryan Y-10:52 Rx Hugo-16:44 Rx Mike L-15:11 Rx Kevin-14:30 Rx (some 70#) Tiffany-RB 5:00pm Shannon-14:05 (26) Patti-12:34 (step,18) Sarah B-13:39 (12,18) Tyler-15:42 Rx Troy-13:24 Rx John-RB Griff-12:06 (26) 6:00pm Marianne-11:44 (26) Nora-13:46 (35/26) Mal-11:52 (mommawod) Mariam-11:49 (mommawod) Austen-12:34 Rx+44 Brittney-11:15 (26) Andrea-13:30 (26) Joe-14:08 Rx Ian-13:50 Rx Erik M-12:38 (4 rounds) Stephan-13:25 Rx Eric G-RB Tony-13:14 RxRB Garrett-10:26 RxRB Bridget-10:30 (step,26) Brilliant-13:33 RxRB Kyle B-9:29 RxRB Kristine-12:21 Rx Karen-11:36 (step,26) Matt R-Outlaw 7:00pm Janette-11:23 (26) Ruby-10:33 Rx Lisa A-14:12 (step,18) Rosemary-14:30 (step,18) Julie-13:03 (12,26) Xochitl-12:42 (12,26) Sean-10:33 RxRB Joanna-11:58 (18,18) Natalie-10:22 (26)

Leave a Reply

*

captcha

Please enter the CAPTCHA text