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

Wednesday September 25th

Strength:

Jerk from Rack

5×2

Increase weight each set, resting 90 seconds between sets

WOD:

AMRAP in 8 Minutes

10 Kettlebell Swings 70/53 LBS

20 Double Unders

Mobility:

Shoulder Smash with a lacrosse ball

REGIONALS BOUND COMPETITORS PROGRAMMING:

1.  15 minutes to establish a max load for the complex:

2 Position Clean (Floor and Above the knee) + 1 Jerk

***Compare to Sept 4th, 2013***

2.  Barbell row  3×8

3.  As Heavy As Possible KB for Metcon 88/70/53 LBS

1×10 @ 60%

1×8 @ 70%

1×6 @ 75%

1×4 @ 80%

2.  Front Squat

1×5 @ 60%

3×5 @ 70%

3.  15 Minute Chest-to-Bar Pull Up Volume

4.  Scale up Metcon to 30/25 Lb Slamballs

2 Comments
  1. Ronnie Reply
    5:00am Mike H.- 5+38 (singles) Jeff W.- 5+5 Rx Jacob G.- 7+6 (53) Greg L.- 2+53 (44/singles) Mario- 6 (singles/26) Mary- 7+9 Rx JoAnn- 5+30 (singles/26) Katherine- 6 (singles) Janette- 7+4 (singles/35) Rachelle- 4 (singles/26) Maggie- 6+3 (singles/35) Stephanie M.- 6+30 (singles/26) Gina- 5+2 (singles/26) Elements Hrag April Ruben 7:00am Ben- RxRB 88 225 Lisa D.- 6+10 (singles/35) 9:00am Albert- 5+12 (singles) Dustin- 4+5 (singles) Shannon- 5+10 (singles/44) Mike L.- 6+14 Rx Steve M.- 5+16 Rx Jillian- 7+19 RxRB Sara- 7+6 RxRB Eric G.- 5+14 RxRB 88 11:30am Troy- 6+7 (singles) Lexi- 8+1 RxRB 53 125 Kathleen- 6+9 RxRB 70 155 Josh K.- 7+13 RxRB 88 250 Zack- 5+7 (singles/35) Nasser- 5 (singles) Andrew- 4+20 (singles/44) Ryan Y.- 7+4 RxRB 70 195 Jose- 7+3 (singles/53) Tyler W.- 6+1 (singles/53) Sean- 5+4 Rx 88 Amanda- 4+3 Rx Jordan- Other
  2. Kathleen Reply
    3:30 pm Lesil- 6+19 (35/singles) Chris- 6+10 (53) Megan T.- 6+12 (35/singles) Steve L.- 5+10 (53/singles) Janel- 6+46 (26/singles) 5:00 pm Lauren- 5+1 RX RB 100 Raminda- 7 RX RB 88 235 Tiffany- 6+5 RX RB 125 John F.- 4+2 RX RB 88 205 Dan- 6+7 (singles) Marianne- 5+4 (35-26) Andy- 3+22 RX Emily- 6+7 (35/singles) Devin- 6+3 (35/singles) 6:00 pm Kristine- 5+6 RX RB 115 Brittney- 6+2 (44/singles)RB 105 Austen- 5+10 RX RB 133 Stephan- 5+11 RX RB 155 Kyle B.- 4 RX RB 88 225 Ian- 6+2 RX RB 145 Joe- 5 +4 RX Mona- 4+6 (26/singles) Katy- 5 (44) Mal- 3+22 (mod) Danielle- 4+10 (26/singles) Tony- 6+3 RX Bridget- 6+5 (44/singles) Brilliant- 7+5 RX RB 88 7:00 pm Ruby- 7 RX RB 105 Ashley P.- 2 RX RB 125 Matt R.- 5+3 RX RB 88 outlaw Xochitl- 7+10 (35/singles) Valerie- 5+20 (26/singles) Megan C.- 5+6 RX RB 70 140

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