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

Friday September 27th

HAPPY BIRTHDAY’S MARIO MAGDALENO AND JOANNE MENDEZ AND PARKER TAMURA TOMORROW!

Strength:

Front Squat

3×6

Increase weight each set, resting 90 seconds between sets

WOD:

AMRAP in 12 Minutes

3 Shoulder to Overhead 115/75 LBS

3 Chest to Bar Pullup,

6 STHO

6 C2B Pullups,

9 STHO

9C2B Pullups,

and on….

15 Jumping Air Squats

Mobility:

Overhead Tissue Smash and Wrist Mobility

REGIONALS BOUND COMPETITORS PROGRAMMING:

1.  Back Squat

1×8 @ 65%

1×8 @ 70%

1×8 @ 75%

1×8 @ 80%

2.  Front Squat

1×5 @ 60%

1×5 @ 65%

2×5 @70%

3.  Scale up Metcon to 135/95 LBS

2 Comments
  1. Ronnie Reply
    5:00am JoAnn- 65 (65/green) Devin- 66 (red/blue) Rachelle- 93 (blue+green/21.5) Ruby- 71 RxRB Janette- 95 (75/black+red) Gina- 96- (45/black) Mary- 92 (95/red) Maggie- 108 (55/black) Katherine- 104 (red+blue) Marc B.- 132 RxRB Mario M.- 75 (p+g+black/75) Ben- 132 RxRB Mike C.- 90 (black) Joanne- 155 (55/purple) Kevin- 97 RxRB 7:00am Payal- 157 (60/blue+red) Lisa D.- 113 (60/Black+bluex2) 9:00am Sara- 127 RxRB Jillian- 105 RxRB Carmen- 91 (purple/53) Jeff W.- 63 Rx Sean- 97 RxRB Chris- 100 Rx Hugo- 75 (green) Henry- 102 Rx Kenny- 82 (95) Tyler- 75 (95/blue+red) JR- 132 (75/purple) 11:30am KH- Lifting Flexi- 136 RxRB Ashley P.- 62 (red/75) Andrea- Lifting Daniel B.- 98 Rx Josh K.- 127 RxRB Nasser- 80 (purple/95) Mike L.- 68 (125/blue) Andrew- 60 (95/green) Jose- 90 (green)
  2. Matt Reply
    3:30pm Andres-70 Rx Janel-107 (35,band) Ashley Fa-98 (53,band) Brilliant-137 RxRB Megan T-102 (65,band) Jennifer-111 (green/75) Katy-47 (55,band) Eric-118 RxRB 5:00pm Cory-82 (band,95) Dan-114 Rx Lindsay-119 (band) TWR-102 RxRB 6:00pm Megan C-108 (some cal row) Austen-115 (band) Patti-132 (mod) Griff-81 (band,65) Mariam-112 (band,55) Kristine-95 (65,band) Joe-73 Rx Stephan-60 (some band) Bridget-95 (65,band) Mal-97 (65, cal row) Ian-80 Rx Kyle B-138 RxRB Adam-95 (band,65/75)

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