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

Monday September 30th

Strength:

Overhead Squat

3×6

Increase weight each set, resting 90 seconds between sets

WOD:

3 Rounds for Time of:

7 Power Cleans 135/95 LBS

14 Slam Balls 25/20 LBS

21 Situps

Mobility:

Shoulder Smash with a Lacrosse Ball

REGIONALS BOUND COMPETITORS PROGRAMMING:

1.  15 Minutes to establish a max load for the complex of 1 Snatch Pull + 1 Snatch + 1 Snatch Balance.  Compare to Sept 9th.

2.  Snatch Grip Behind Neck Push Press  4×5, resting 60 seconds

3.  Scale up WOD to 175/115 LBS, 30/25 LBS, GHD

2 Comments
  1. Ronnie Reply
    5:00am Mary- 4:20 Rx Janette- 4:48 (75) Jacob G.- 7:31 Rx Marianne- 8:06 (85) Nicole- 6:07 (45) Greg- 9:17 (63) Stephanie M.- 6:05 (65) Ruby- 6:33 Rx (ghd/25) 65 Ben- 6:13 RxRB 145 7:00am Albert- 7:48 Rx Payal- 7:58 (83-73) Maggie- 6:31 (65) Gina- 6:02 (55) Henry- 5:39 Rx 9:00am Mike A.- 3:48 Rx Amanda B.- 6:01 Rx Jeff W.- 8:35 Rx (ghd) Devin- 5:45 (65) Garrett S.- 5:22 Rx Jen S.- 7:40 Rx (ghd) 75 Lisa D.- 6:46 (75) 11:30 am Daniel B.- 7:37 Rx (ghd) Nasser- 7:06 (95) Tyler W.- 6:46 (115) Andrew- 10:05 (95) Flexi- 6:56 RxRB 100 Sara- 6:18 RxRB 125 Ryan Y.- 7:26 RxRB 135 Jillian- 7:31 RxRB 110
  2. Matthew Sakiyama Reply
    3:30pm Natalie-6:54 (53) Ashley Fa-6:38 (55) Mike L-10:21 Rx+GHD+30 Chris-6:05 (115) Matt S-5:08 RxRB Ruben-5:09 (75) 5:00pm Tiffany-10:16 Rx+105+25+GHD 105 Brittney-75 8:50 (75,GHD) Troy-6:46 Rx Emily-6:23 (53) TWR-7:50 RxRB 135 John-7:15 RxRB 155 Dan S-5:03 Rx Sean-6:07 RxRB Eric G-7:17 RxRB 185 6:00pm Austen-7:42 RxRB 85 Bridget-5:40 (65) Megan C-6:28 RxRB 100 Mal-7:25 (K2C,65) Liesl-5:21 (65) Stephan-7:20 Rx+30+GHD 120 Kyle B-5:55 RxRB 155 Tony-4:49 Rx Jon O-6:08 Rx Ian-8:27 Rx+30+GHD 95 Joe-8:46 Rx+GHD 95 Matt R-Outlaw Jen-9:41 (sub push up) 7:00pm Megan T-6:35 (75) April-5:55 (53) Xochitl-6:49 (53) Janel-5:51(45) Julie-5:56 (35) Brilliant-7:44 RxRB Chad-7:26 (55) Mike C-6:49 Rx Mario-7:53 (75) Rachelle-7:53 (35) Garrett-10:22 RxRB

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