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

Friday January 18th

Strength Component:

Front Squat (Rest 1:30 after each set)

5×5 @80-85% of 1 Rep Max

WOD:

“Tabata This”

Perform 8 intervals of 20 seconds work with 10 seconds of rest for each exercise (one minute rest between exercises),

Row

Air Squats

Pull-ups

Push-ups

Sit-ups

3 Comments
  1. Kathleen Reply
    5 am JoAnn- 75# 38-140-48-80-61 (green band, knee push up) Ashley- 65# 36-115-40-59-78 (rom push up) Ben- 195# 62-115-68-79-81 RX Mike H.- 145# 46-142-45-70-79 (black band, push up rom) 7 am Quinn- 105# 63-108-20-47-82 (green band, push up rom) Lisa- 53# 35-67-25-68-60 (green+black band, push up rom) 9 am Cathleen- 65# 42-89-35-54-66 (black band, push up rom) Meghan A.- 95# 49-141-32-55-98 RX Sara- 125# 41-118-74-58-93 RX Kathleen- 145# 52-135-74-44-103 RX Matt M.- 165# 69-88-70-85-76 RX Erik- 135# 45-85-64-41-80 (green band) Albert- 135# 49-92-50-50-97 (sub box jumps for pull up) Steven- 185# 93-67-54-80-87 RX Sean- 185# 112-67-21-23-60 (green band) Troy- 155# 95-50-25-50-69 RX Garrett- Outlaw Tony- Outlaw Ronnie- Outlaw/ "Isabel" 2:01 RX Matt S.- Outlaw/ "Isabel" 2:58 RX Matt K.- Outlaw/ "Isabel" 3:12 RX Elements Mary Ashley Britni Adrian Joanna
  2. Matthew Sakiyama Reply
    3:30pm Megan- 53# 42-83-23-46-71 (Purple Band, Push ROM) Henry- 115# 49-124-53-76-70 Rx Mando- 75# 54-91-26-29-42 (Green band, Push up ROM) Matt R- 180# 64-111-51-45-64 Rx 5:00pm Jerry- 165# 60-129-45-67-98 (Sub Burpee, Push Up ROM) Paul-85# 62-76-39-35-56 (Black Band, Push Up ROM) Ronnie- 90-110-38-64-66 Rx+Weighted Vest+GHD
  3. Matthew Sakiyama Reply
    6:30 Mal-155# 46-80-19-58-81 (Sub pull ups) Jillian- 115# 116-42-42-87-42 Rx Lauren S- 73# 122-24-34-90-38 Rx Patti-35# 77-51-48-59-42 (MOD) Kyle B-225# 62-106-56-85-90 Rx Mario-95# 59-117-38-52-84 Rx Ian- 95# 52-116-47-54-100 Rx Brilliant- 225# 64-108-52-83-74 Rx Tyler- 35# 83-30-32-70-33 (MOD) Griff-95# 120-45-50-65-46 (MOD) Matt S- 70-122-42-86-47 Rx+Weighted Vest+GHD Ruby-63# 134-45-43-75-36 (Sub push up and pull up)

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