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

Wednesday November 20th

Strength:

Push Press

3×5

Increase weight each set, resting 90 seconds between sets

WOD:

3 Rounds for Time:

21 Situps

15 Wall Balls 20/14 LBS

9 Calorie Row

Mobility:

Couch Stretch/Olympic Wall Squat

REGIONALS BOUND COMPETITORS PROGRAMMING:

1. Spend 15 Minutes to establish a Max Load for 3 Position Clean + 1 Jerk

2. Clean Pull 5×3, Perfect Eccentric motion

3.  10 Minute Muscle Up volume/Skill Work

4.  Scale WOD to GHD’s

4 Comments
  1. Ronnie Reply
    5:00am Mary- 6:28 Rx Ruby- 9:33 RxRB Stephanie M.- 10:13 (9.5') Maggie- 9:48 Rx Gina- 9:54 RX Katherine- 6:59 Rx Jacob- 5:02 Rx Greg- 8:37 (10) Ben- 6:36 RxRB 7:00am Albert- 6:00 Rx Robert- 6:33 Rx Cindi- 9:39 (rom) Marianne- 8:38 Rx Nicole- 8:52 Rx Hrag- 8:18 (rom) 9:00am Marc- 8:16 RxRB Jill- 9:41 RxRB Amanda A.- 6:25 Rx Kathleen- 6:11 RxRB Lisa D.- 8:19 Rx Henry- 5:51 Rx Jeff- Mob/ conditioning 11:30am Steven R.- 6:37 RxRB Ryan Y.- 6:41 RxRB Flexi- 8:26 RxRB Matt S.- Outlaw Hugo- 7:12 Rx Tyler W.- 7:14 Rx Ruben- 7:17 Rx Ashley P.- Lifting Ronnie- 5:40 RxRB
  2. MARC Reply
    3:30pm N.D. -6:17 RX Katy- 8:58 RX Liesl- 7:37 RX Natalie- 9:51 RX McD- 7:52 RX RB Jose- 7:36 RX Chris R- 6:10 RX Tiffany- 8:25 RX GHD
  3. MARC Reply
    5:00pm Lauren S- 8:55 RX RB 90lb Austen- 8:40 RX RB 115lb Sarah B- 9:50 10lb to 9' McD- RB 195lb
  4. MARC Reply
    6:00pm Shelly- 7:54 RX Bill- 9:33 RX Joe- 8:14 RX GHD Mona- 9:29 Zanielle- 9:08 10lb Ian- 7:31 RX RB 145lb Stephan- 7:07 RX RB 160lb Eric G- 8:29 RX RB 185lb Power clean Kyle B- 6:07 RX RB 205lb Mike L- 8:56 RX GHD Shannon- 9:57 RX Rosemarie- 12:26 9lb to 9' Brilliant- 7:11 RX RB 225lb Moberg- 6:48 RX GHD 7:00pm JR- 7:03 ROM squat 16lb Carmen- 8:25 10lb Ashley Fa- 8:31 10lb Janel- 8:35 ROM squat 10lb Brittney- 7:58 ROM wallball RB 100lb

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