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

Wednesday November 6th

Skill/Strength:

Snatch Balance + Overhead Squat

5×2

WOD:

4 Rounds for Time:

12 Handstand Pushups

10 Power Snatch 95/65 LBS

14 Pullups

Mobility:

Banded Overhead Distraction

REGIONALS BOUND COMPETITORS PROGRAMMING:

1.  Spend 15 Minutes to establish a 2 Rep Max Hang Clean and Jerk, drop in between reps

2.  5×4 Push Press, heavier than last week

3.  Scale to 135/95 LBS, Chest to Bar Pullups

4 Comments
  1. Garrett Reply
    5AM Jacob G - 75 - 17:47 @ 75, 2abmats cindi - 30 - 13:52 2 35, L push, black blue Jennifer - 25 - 14:17 @ 35, green black, L push up Ruby - RB 105 - 20:34 @ 65, C2B pull ups Stephanie - 25 - 13:32 @ 35, l push up, green Daniel - 75 - 8:43 @ 85, L push up, black purple
  2. Garrett Reply
    7AM Albert - 95 - 17:41 @ 95, jetpack Sean - 75 - 15:25 @ 95, C2B, L Gina - 25 - 12:512 2 35, red black, L Mona - 15 - 15:05 @ 35, black, L Victoria - 25 - 13:08 @ 35, black, L
  3. Ronnie Reply
    9:00am Mike A.- 16:38 Rx Amanda A.- 23:00 Rx JR- 13:50 (purple/65/ghd) Carmen- 13:55 (purple/35/ghd) Jeff- 18:53 (jetpack/75) Tyler- 15:47 (75/ghd) Lisa D.-16:44 (green+blue/55/ghd) Sara- 14:42 RxRB 140 Kathleen- 14:39 RxRB 155 Josh K.- 17:41 RxRB 255 Matt M.- Lifting 11:30am Steve R.- 16:24 Rx Steve M.- 14:25 Rx Ryan Y.- 12:19 Rx Jillian- 15:35 Rx (85/c2b) Lexi- 20:43 Rx (85/c2b) Ruben- 14:32 (85/ghd) Daniel N.- 12:45 (ghd/75) Ashley P.- 23:03 Rx (75/c2b)
  4. Ronnie Reply
    3:30 pm Chris R.- 14:23 (GHD) Liesl- 17:03 (45/GHD/ green) Dan- 17:13 (jetpack) Ian- 18:44 RX (c2b) 5:00 pm Gary- 24:00 (65/GHD/black) Katy- 30:05 (2 abmat/45) Mario- 21:57 (65/GHD/ purple) Kristine- 23:29 (2 abmat/ blue+red) Raminda- 31:46 (2 abmat/ 135/ c2b) Eric G.- 23:02 RX RB Cory- 21:55 (GHD/65/ green) 6:00 pm Brilliant- 13:56 RX RB Brittney- 13:29 (1 abmat) Nora- 15:46 (1 abmat/ blue+red) Tiffany- 15:29 (1 abmat) Andrea- 17:22 (GHD) 7:00 pm Kyle B.- 12:58 RX RB Mal- 16:46 (mommy mod) Ashley Fa- 12:39 (black/45/box) Xochtil- 15:00 (black/box/53) Mike C.- 12:55 (black/ GHD)

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