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

Monday September 9th

HAPPY BIRTHDAY SEAN MARTIN!

Strength:

Hang Cleans (Full, from above the knees)

5×2

Increase weight each set, resting 90 seconds between sets

WOD:

2 Rounds for Time of:

30 Alternating KB Snatch 53/35 LB

800m Run

Mobility:

T-Spine Smash

REGIONALS BOUND COMPETITORS PROGRAMMING:

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

1 Snatch Pull + 1 Snatch (full) + 1 Snatch Balance

2.  3×3 Overhead Pause Squat, 3 Count.  (Pause in the hole for a full 3 counts before rising, maintain perfect position and positive control of the barbell)

3.  Scale Metcon to 70/53 LB

 

2 Comments
  1. Ronnie Reply
    5:00am Mike H.- 18:56 Rx JoAnn- 18:25 (18) Jacob G.- 10:09 (44) Greg L.- 17:37 (25) Stephanie M.- 12:18 (18) Frank- 13:58 (35) Joanne- 12:50 (18) Ruby- 11:17 Rx Mary- 10:58 Rx Sean- 11:41 Rx RB Ben- 13:26 Rx RB 7:00am Gina- 14:28 (26) Megan T.- 12:13 (26) 9:00am Jeff W.- 12:07 Rx Mario- 11:03 (44) Lisa D.- 14:13 (row/18) 11:30am Nasser- 15:40 (44) Jose- 15:57 (35) Josh- 14:23 Rx RB Flexi- 17:17 Rx RB Raminda- 15:31 (70/row) Daniel B.- 11:24 Rx Ryan- 12:08 Rx Ashley P.- 19:16 Rx (44)
  2. Matt Reply
    3:30pm Shannon-16:54 (26) Mike L-14:01 (44) Chris-10:46 (35) Jen-11:28 Rx KH-16:02 RxRB 5:00pm Katy-12:34 (26) Ryan B-12:29 Rx Kristine-13:55 Rx 6:00pm Brittney-11:32 (26) Mariam-13:11 (26) Joe-12:45 Rx Ian-11:48 Rx Kevin-12:25 Rx Kyle B-11:11 RxRB Brilliant-12:20 RxRB Stephan-11:58 (44) Kenny-12:06 (44) Dan S-13:19 Rx Victoria-11:48 (18) Austen-12:11 Rx Tiffany-12:31 Rx 105 Matt R-12:54 RxRB Mindy-15:34 (9) Michelle-16:03 (swing) 7:00pm Joanna-12:46 (26) Lauren-12:33 Rx Drew-12:56 Rx Lisa A-15:08 (18) Megan C-11:43 Rx Letty-7:15 (mod) Rob-9:33 Rx Mike C-14:22 Rx Adrian-13:50 (44) Troy-12:23 Rx Janette-12:36 (26)

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