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

Monday October 7th

Strength:

5x (3 Position Clean)

Increase weight each set, resting 90 seconds between sets

WOD:

4 Rounds for Time:

10 Burpee Pullups

12 Pistols

15 Calorie Row

Mobility:

T-Spine Smash

REGIONALS BOUND COMPETITORS PROGRAMMING:

1.  Spend 15 minutes to establish a max load for the complex 1 Snatch + 1 Hang Snatch + 1 Drop Snatch.  Compare to Sept 16th.

2.  Snatch Grip Behind Neck Push Press  5×4, heavier than last week

3.  Metcon as RX

3 Comments
  1. Ronnie Reply
    5:00am JoAnn- Lifting Mary- 12:59 (pistols) Gina- 17:43 (pistols/bpu) Janette- 15:44 (pistols/bpu) Marianne- 20:02 (pistols/bpu) Nicole- 19:46 (pistols/bpu) Jennifer- 19:23 (pistols/bpu) Greg L.- 16:30 (pistols/bpu) Jacob G.- 11:08 (pistols) Shannon- 17:08 (pistols) Frank- 17:28 (pistols/bpu) Joanne- 18:00 (pistols/bpu) Ben- 10:22 Rx 7:00am Jeff W.- 15:00 (pistols) Eric G.- 15:15 Rx 165 Cindi- 19:59 (pistols/bpu) Mona- 20:01 (pistols/bpu) Maggie- 18:44 (pistols/bpu) Hrag- 15:42 (pistols) 9:00am Chris P.- 14:13 (pistols/bpu) Katherine S.- 14:15 Rx Albert- 13:20 (pistols) Henry- 11:35 Rx Lisa D.- 17:19 (pistols/bpu) Devin- 16:28 (pistols/bpu) Mike L.- 12:54 (pistols) Mario A.- 13:55 (pistols) Sara- 11:14 Rx Marc B.- 22:39 Rx 155 Jill- 14:08 Rx 11:30am Tyler W.- 14:29 (pistols) Flexi- 14:06 Rx 90 Ashley P.- 14:42 Rx 90 Garrett S.- 13:13 Rx Ryan Y.- 11:49 Rx 115
  2. josh Reply
    1130am KH 12:03 RX Josh 11:03 RX RB 175
  3. Matt Reply
    3:30pm Emily- 15:56 (pistol) Liesl-15:33 (pistol) Matt S-8:22 Rx Chris-12:11 (pistol) Stephanie M-15:33 (pistol) 5:00pm Troy-15:19 (pistol) Cory-18:21 (pistol) Tiffany-13:41 (pistol) Lauren-15:28 (pistol) John-14:58 (pistol) TWR-17:57 (pistol) 6:00pm Jen-16:53 (3 rounds) Brittney-17:05 Rx Kristine-14:05 (pistol) Brilliant-10:49 Rx Matt R-12:32 Rx Ian-15:07 Rx Joe-15:23 (pistol) Megan C-17:28 (pistol) 7:00pm Megan T-14:05 (pistol) April-11:43 (pistol) Xochitl-17:43 (pistol) Julie-19:04 (pistol) Jessica-13:28 (pistol) Jon-12:49 Rx Mike C-14:42 (pistol) Kevin-12:05 (pistol) Stephan-13:26 (pistol) Amanda-20:28 (pistol) Natalie-18:48 (pistol)

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