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

Monday October 14th

Strength:

Overhead Squat

3×5

Increase weight each set, resting 90 seconds between sets

WOD:

For Time:

500m Row

30 Wall Balls 20/14 LBS

30 Hand Release Push Ups

30 Situps

500m Row

Mobility:

Shoulder Smash with a Lacrosse Ball

REGIONALS BOUND COMPETITORS PROGRAMMING:

1.  Spend 15 Minutes to establish a max load for the 3 Position Snatch.  Compare to Sept 23rd.

2.  Snatch Grip Behind Neck Push Press,  5×3, heavier than last week

3.  Scale up Metcon to GHD

2 Comments
  1. Ronnie Reply
    5:00am Mike H.- 7:53 Rx Jeff W.- 10:42 RxRB Dustin- 13:05 RxRb Jacob G.- 8:50 Rx Greg- 12:37 (pu/10) Megan T.- 12:05 Rx April- 10:51 (pu) Katherine- 10:01 Rx Joanne- 11:00 (pu/10) Stephanie M.- 10:17 (pu/10) Ruby- 12:01 RxRB 60 7:00am Albert- 9:41 Rx Hrag- 10:44 (rom) Gina- 12:18 Rx Lauren- 11:46 RxRB 70 Matt R.- Lifting 9:00am Julie- 13:45 (pu/10) Rachelle- 12:26 (pu/10) Sophia- 10:49 (pu/10) Sean- 8:52 RxRB Matt M.- 9:00 RxRB Mario M.- 11:31 Rx Chris P.- 9:09 Rx Sara- 9:34 RxRB 75 11:30am Josh K.- 7:40 RxRB 200 Flexi- 9:34 RxRB 95 Devin- 11:50 RxRB Tyler W.- 11:13 RxRB Nasser- 12:04 Rx Mario A.- 9:46 Rx Ryan Y.- 8:09 RxRB 115 Garrett S.- 9:45 RxRB Kathleen- 8:29 RxRB 120
  2. Matt Reply
    3:30pm Amanda T-12:34 (PU) Natalie-12:29 (PU) Mike L-7:53 Rx Chris-9:03 Rx Tiffany-RB 95 Matt S-7:12 RxRB 5:00pm Troy-8:39 Rx Karen-10:08 Rx Marianne-11:59 Rx Erik-11:57 Griff-10:48 (14) TWR-8:19 RxRB John-7:34 RxRB 6:00pm Andrea-13:09 (PU) Kristine-12:42 RxRB 60 Ian-10:37 RxRB Joe-10:53 RxRB 75 Kyle B-7:55 RxRB 155 Jon-9:31 Rx Stephan-10:21 RxRB 125 MOB-8:47 RxRB 155 Eric G- Mobility 7:00pm Mona-11:56 (PU) Xochitl-11:28 (PU) Ashley Fe-11:47 RxRB Andy-11:00 Rx Ashley P-RB 90

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