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

Monday September 16th

Skill/Strength:

Overhead Squat

3×8

Increase weight each set, resting 60 seconds between sets

WOD:

3 Rounds for Time:

20 Alternating KB Snatch + OH Lunge 53/35 LBS

20 Sit Ups

20 Double Unders

1 Minute Rest

Mobility:

OH mobility with External Rotation Bias

REGIONALS BOUND COMPETITORS PROGRAMMING:

1.  15 Minutes to establish a max load for the complex:

1 Snatch + 1 Hang Snatch + 1 Drop Snatch

2.  3×3 Overhead Pause Squat, 3 counts at the bottom.  Heavier than last week

4.  Scale up Metcon to 70/53 LBS and GHD Situps

3 Comments
  1. Ronnie Reply
    5:00am - No Rest JoAnn- 14:33 (18/singles) Ruby- 14:09 Rx (ghd) Katherine- 12:59 (singles) Maggie- 13:25 (18/singles) Jacob- 10:28 (db mod) Dustin- 16:04 (singles) Greg L.- 16:19 (13/singles) Ben- 19:41 RxRB 7:00am Cindi- 14:54 (18/singles) Gina- 12:14 (18/singles) Mona- 16:03 (18/singles) Eric G.- 21:12 Rx RB 9:00am Mike L.- 19:17 Rx (ghd) Devin- 11:45 (18/singles) Tyler W.- 12:59 (35) Mario A.- 11:16 (44/singles) Albert- 15:37 (singles) Jeff W.- 14:39 Rx (ghd) Lida D.- 12:04 (18/singles) Sean- 16:52 RxRB Sara- "Nancy"- 17:46 Rx Shannon- 16:38 (26/singles) Henry- 13:58 Rx 11:30am Nasser- 18:00 (44/singles) Jose- 13:48 (44/singles) Lexi- 19:32 RxRB Daniel B.- 17:09 RxRB Ashley P.- Lifting Ryan- 15:18 (db mod)
    • Sean Reply
      Disregard the RB for my score, DU were not all UB.
  2. Matt Reply
    3:30pm Josh K- 13:29 RxRB 170 Steve L-14:52 (singles,35) Sarah B-14:39 (singles,18) Marc S-13:50 (35,singles) Chris-11:55 (35) Brilliant-10:52 Rx 5:00pm KH-15:34 RxRB Kevin-16:20 Rx+some GHD Katy-13:21 (26) Brittney-15:56 (26) Tiffany-10:21 Rx Megan T-13:26 (singles,26) John-18:23 Rx+70+GHD TWR-18:14 (70/53) Ryan B-10:50 (sub 88# KB swing) 6:00pm Kristin-11:31 (26,singles) Austen-14:23 Rx+GHD Patti-Diff Wod Jen-Diff Wod Kristine-11:48 Rx Ian-8:50 (sub-swing) Kyle B-15:52 Rx+70 Joe-15:33 Rx Stephan-14:16 (sub some swing 53) Tony-15:40 Rx Mal-16:09 (MOMWOD) Griff-15:33 (26) 7:00pm Lauren-12:51 Rx+GHD+UB DU Megan C-11:15 Rx+GHD+UB DU Janette-10:41 (26,singles) Joanna-13:47 (singles,18) Drew-12:43 (singles) Troy-12:43 (singles) Adrian-13:32 (44,singles) Andy-14:08 (singles) Ashley Fe-skills Emily-12:55 (18,singles)

Leave a Reply

*

captcha

Please enter the CAPTCHA text