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

Wednesday November 27th

Skill/Strength:

Snatch Balance + Overhead Squat

5×2

 

WOD:

8 Minute AMRAP:

8 Cleans 115/75 LBS

12 Slam Balls 25/20 LBS

16 Jumping Split Squats

Mobility:

Banded Overhead distraction

REGIONALS BOUND COMPETITORS PROGRAMMING:

1.  Spend 15 minutes to establish a max load for 2 Cleans + 1 Jerk

2.  Clean Pull 5×3, perfect eccentric pull

3.  10 Minute Muscle Up Volume/Skill work

4.  Scale WOD to 155/105 LBS, 30/25 LBS

6 Comments
  1. Garrett Reply
    5AM Laura H - 70 - 5+33 RX Julie H - 70 - 4+22 RX Mike H - 105 - 3+12, power cleans Ben - 3+7 RX, RB 215 Jennifer - 27 - 2+28 @ 55/20 Stephanie - 40 - 2+11 @ 55/20
  2. Garrett Reply
    7AM Xotchitl - 35 - 2+29 @ 53/20 Cindi - 43 - 2+30 @ 45/20 MOB - RB 185 - 3+4 RBRX
  3. Marc Reply
    5:00am Ben- 3+7 RX RB 215 9:00am Mary- 4+4 RX Steven R- 2+26 RX RB 205 Marc- 3+9 RX(115) RB 240 Jillian- 3+8 RX
  4. Marc Reply
    11:30 Daniel B- 3+14 RX(30) RB 185 Lexi- 3+8 RX RB 135 Ashley P- 2+4 RX(95, 25) RB 105 Mike L- 2+20 RX (30) Shannon- 2+26 RX Jose- 2+19 RX April- 3 (65)
  5. Marc Reply
    3:30 PM Maggie- 2+5 (65) Tony- 3+7 RX Marc- 16:23 RX yesterdays 5:00PM Cory- 2+19 (85) Natalie- 2+16 (53) Dan- 2+16 RX Mindy- 2+15 (35,10) Ashley Fa- 3+1 (53) Katy- 2+23 (55) Nora- 2+9 RX TWR- 2+8 RXRB 225 Brilliant- 3+15 RXRB 245 Lauren- 3+2 (85)(25), RB105 Ruby- 3+1 RXRB 115
  6. Marc Reply
    6:00pm Janette- 3+3(65) Kyle B- 4+1 RX RB 220 Stephan- 3+2 RX(115) RB 165 Bill- 2+6 RX Jon- 3+11 RX Sarah- 3+1(53) Austen- 3+3 RX RB 135 Patti- diff WOD Mal- diff WOD Griff- 15:51 RX yesterday's 7:00 Rob- 3+5(95)

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