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

Monday September 23rd

Strength:

Hang Clean (full, above the knee)

5×2

Rest 60 seconds between sets

WOD:

10 Rounds for Time:

7 Burpees

7 Knees to Elbows

Mobility:

Olympic Wall Squat

REGIONALS BOUND COMPETITORS PROGRAMMING:

1.  15 Minutes to establish a max load for 3-Position Snatch (Floor, Hang, High Hang)

2.  Overhead Pause Squats, 5 Counts.  Heavier than last week.

3.  Metcon as RX

2 Comments
  1. Kathleen Reply
    5:00 am Katherine- 13:23 Stephanie M.- 10:36 Jennifer B.- 15:33 Mike H.- 12:48 JoAnn- 12:17 Joanne- 13:40 Jacob- 12:26 RX Greg- 16:02 Ruby- 9:57 RX 55 RB Ben- 8:08 RX 125 RB Dustin- 12:59 7:00 am Mona- 16:24 Maggie- 15:07 Elements April Chris P. 9:00 am Sara- 9:38 RX 110 RB Eric G.- 13:58 RX 165 RB Lauren- 16:36 RX 60 RB Devin- 18:01 Albert- 10:53 RX Lisa D.- 15:48 Sophia- 17:26 Matt S.- 22:02 mainsite Josh- 15:51 mainsite 185 RB Kathleen- 14:59 mainsite 125 RB 11:30 am Lexi- 9:47 RX 90 RB Ryan Y.- 9:08 RX 125 RB Daniel B.- 13:17 RX 115 RB Henry- 8:52 RX Nasser- 14:55 Ruben- 11:26 Jose- 14:27 Sean- 12:20 RX
  2. Matt Reply
    3:30pm Megan T-18:26 (k2e) Ryan B-10:09 Rx Ashley Fa-10:00 (k2e) Ashley P-90 Jen S-75 Kacie-12:28 (k2e) Matt S-6:53 Rx 5:00pm Brittney-12:38 Rx Tiffany-13:08 Rx 6:00pm Bridget-9:50 (k2e) Mindy-12:22 (k2e) Ileana-11:58 (k2e) Liesl-10:43 (k2e) Rob-12:50 (k2e) Bill-12:28 Rx Kristine-12:15 (mod) 65 Emily-11:25 (k2e) Chris-11:02 Rx Joe-11:34 Rx Griff-12:28 (k2e) Patti-Diff Wod John-11:44 Rx 144 Stephan-11:33 Rx 115 Brilliant-8:55 Rx 135 Ian-10:11 Rx 7:00pm Ashley Fe-10:31 Rx Julie-14:36 (k2e) Rachelle-13:40 (k2e) Mario-14:18 (k2e) Marc B-12:22 Rx Kevin-8:52 Rx Nora-12:41 (k2e) Mike C-11:34 (k2e) Xochitl-12:58 (k2e) Janette-13:48 Rx

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