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

Wednesday November 13th

Strength:

Hang Snatch

5×2

Do not drop between sets, resting 60 seconds between sets

WOD:

10 Minute AMRAP:

5 Overhead Squats 95/65 LBS

10 Burpees

20 Double Unders (Sub 60 Singles)

Mobility:

Shoulder Smash, Banded Overhead Distraction

REGIONALS BOUND COMPETITORS PROGRAMMING:

1. Spend 15 minutes to establish a 2 rep max Pause Clean and Jerk (3 count pause), drop in between reps

2.  7×3 Push Press, heavier than last week

3.  10 Minute Handstand Push Up Volume

4.  Scale WOD to 135/95 LBS

2 Comments
  1. Garrett Reply
    5AM Jacob G - 85 - 5+4 @ 80 Katherine - 3+15 RX Daniel - 105 - 5+20 @ 85 Megan T - 35 - 4+3 @ 45, S April - 35 - 4+1 @ 35 Janette - 45 - 4+5 @ 45 Gina - 30 - 3+4 @ 30 Jeniffer - 27 - 3 @ 27 Greg - 15 - 2+8 @ 15, S Stephanie - 30 - 3+5 @ 25, S Mary - 63 - 5+11 RX 7AM Hrag - 65 - 4+2 @ 33, S Robert C - 85 - 5+15 @ 75 Nate - 85 - 5 @ 85, S Cindi - 40 - 3+10 @ 30 Maggie - 45 - 3 @ 45 Albert - 105 - 5+2 @ 95, S
  2. Kathleen Reply
    9:00 am Shannon- 4+8 (38/singles) Henry- 4+10 (65/singles) Marc- RB Jillian- mobility 11:30 am Tyler W.- 4 (85) Nasser- 3+4 (singles/65) Hugo- 4 (55/singles) Ryan Y.- 6+2 RX 205 Steve McD- 5 RX 205 Steven- 6+9 RX 225 Daniel B.- other Lexi- 5+5 RX RB 130 Kathleen- 6+2 RX RB 150 Ben- 4+4 RX RB 215 3:30 pm Joe R.- 2 (mod) Chris R.- 5 RX Rob- 5+12 (33/singles) 5:00 pm Tiffany- 5+33 RX 105 Cory- 4+5 (65/singles) Sheldon- Outlaw Karen- RB Matt R.- Outlaw Kristine- 4+25 RX 120 Ruby- 5 RX 105 Eric G.- 5+3 RX RB 245 Raminda- yesterday 6:00 pm Marc- 3+10 RX RB 205 Bill- 4 RX Stephan- 4+5 RX 155 Brilliant- 6+1 RX RB 225 Jon O.- 5+12 RX Mindy- 3+1 (25/singles) Tony- 4+5 RX (125) Mariam- 5 (mom mod) Andrea- 3+15 (55) Griff- yesterday Patti- yesterday Nora- 4+5 (singles) 7:00 pm Rachelle- 4+2 (20/singles) Mario M.- 4 (65/singles) Carmen- 4+13 (35/singles) JR- 4+10 (65/singles) Ashley Fa- 4+6 (35/singles)

Leave a Reply

*

captcha

Please enter the CAPTCHA text