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

Wednesday October 9th

Strength:

Jerk from Rack

5×2

Increase weight each set, resting 90 seconds between sets

WOD:

AMRAP in 11 Minutes

12 Toes to Rings

12 KB Snatch 53/35 LBS

Mobility:

Overhead Rib Mobilization

REGIONALS BOUND COMPETITORS PROGRAMMING:

1.  Spend 15 Minutes to establish a max load for the complex 1 Power Clean + 1 Hang Clean + 2 Jerks.  Compare to Sept 18th.

2.  Barbell Row  5×4, heavier than last week

3.  Scale up Metcon to 70/53 LBS

2 Comments
  1. Kathleen Reply
    5:00 am Katherine- 4 (t2r) Victoria- 6+8 (18/t2r) Mike C.- 4 RX Mary- 6+6 RX Mario- 4 (26/t2r) Greg- 6+4 (26/t2r) Ruby- 7+12 RX 105 Ben- 5+4 (75# db) 220 7:00 am Maggie- 4+11 (18/t2r) Payal- 4+14 (26/t2r) Jeff- 3+8 RX Sean- 4+18 RX RB 9:00 am Jillian- 6+5 RX Chris P.- 6+ 4 (44/t2r) Henry- 6+9 RX Meghan- 5+12 RX 11:30 am Ruben- 6+10 RX Tino- 5+18 RX Nasser- 4 (t2r) Troy- 6+16 RX Ashley P.- 3+14 RX (44) 105 Lexi- 4+17 RX RB 130 Hugo- 5+8 (44) Steve M.- 5+18 RX RB 185
  2. Ronnie Reply
    3:30pm Lisa A.- 4+18 (18/t2r) Dustin- 3+1 Rx Ryan Y.- 6+18 Rx 205 5:00pm Dan S.- 5+15 Rx Chris R.- 5 Rx Matt M.- 6+15 Rx Eric G.- 6+3 RxRB 235 Tiffany- 6+12 Rx 120 John F.- 6+19 RxRB 205 Raminda- 5+3 RxRB 235 Karen- 4+14 (26/t2r) Matt R. Matt S. Eddie Sheldon 6:00pm Megan C.- 6+10 Rx Brittney- 8 (mod) Kristine- 5+3 Rx 115 Griff- 4+2 (26) Ian- 6+18 (mod) Jen W.- 4+12 (mod) Katy- 4+12 (26) Mal- 5+16 (26/t2r) Kyle B.- 7+18 RxRB 225 Janette- 4+5 (t2r) Janel- 4+3 (18/t2r) Moberg- 4+7 RxRB Tony- 5+7 Rx Joey- 3+17 Rx Stephan- 5+13 Rx 7:00pm Lauren- 5+8 Rx 100 Ashley Iron- 7+8 Rx Megan T.- 7+13 (26) Brilliant- 6+12 RxRB 215 Emily- 6+12 (18/t2r) April- 6+23 (18) Ashley Fa.- 7+11 (18/t2r) Xochi- 6+11 (26/t2r)

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