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

Friday September 20th

HAPPY BIRTHDAY TO ALBERT GURAVAGE!

Strength:

Front Squat

3×6

Increase weight each set, resting 90 seconds between sets

WOD:

3 Rounds for Time:

200m Run

20 Slam Balls 25/20 LBS

20 Back Extensions

Mobility:

Single Leg Flexion

REGIONALS BOUND COMPETITORS PROGRAMMING:

1.  Back Squat

1×10 @ 60%

1×10 @ 65%

1×8 @ 70%

1×8 @ 75%

2.  Front Squat

1×5 @ 60%

1×5 @ 65%

2×5 @ 70%

3. Scale Metcon up to 30/25 LBS

4.  Post Metcon:  3×20 Reverse Hyper, Light

3 Comments
  1. Kathleen Reply
    5:00 am Mary- 6:58 RX RB Katherine- 7:20 RX Frank- 7:32 RX Jacob- 6:23 RX Devin- 7:30 RX Joanne- 8:38 JoAnn- 10:07 RX Stephanie- 9:17 RX Jennifer- 10:22 Mike H.- 8:33 RX Maggie- 9:08 RX Ben- 6:23 RX RB 7:00 am Eric G.- 8:56 RX RB Gina- 8:01 RX Megan T.- 8:07 RX Payal- 8:10 RX Ruby- RB 9:00 am Sara- RB Jeff- 6:30 RX Chris- 7:02 RX Lisa D.- 10:56 Marc S.- 9:59 RX RB Tyler- 9:05 RX JR- 10:08 RX Carmen- 11:04 RX
  2. Kathleen Reply
    Garrett: 3:30PM : Steve L - 9:16 RX Jacob N - 8:08 RX Jose - 10:29 RX
  3. Matt Reply
    5:00pm Tiffany-Comp prep Kristine-comp prep TWR-Comp prep Matt R-Comp Prep Austen-Comp Prep Ashley P-Comp prep Greg-12:05 Rx Troy-9:06 RxRB Mario-12:16 Rx Rachelle-12:51 Rx Natalie-12:09 Rx 6:00pm Xochitl-7:43 (10) Janette-6:47 Rx Drew-6:52 Rx Lindsay-7:11 Rx Katy-8:02 Rx Mariam-9:48 (mommawod) Mal-12:11 (mommawod) Sarah B-10:30 Rx Sean-5:46 RxRB Joe-6:58 Rx Brilliant-7:12 Rx Patti-Diff WOD Tyler B-Diff WOD Stephan-7:48 RxRB Dustin-8:41 Rx Griff-9:37 Rx

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