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

Tuesday October 1st

Strength:

Back Squat

3×5

Increase weight each set, resting 90 seconds between sets

WOD:

AMRAP in 12 Minutes

16 Overhead Weighted Walking Lunges 45/25 LBS

8 Ring Dips

Mobility:

Barbell Quad Smash

REGIONALS BOUND COMPETITORS PROGRAMMING:

1.  Back Squat

1×8 @ 65%

1×6 @ 75%

1×4 @ 85%

1×4 @ 90%

2.  Front Squat

1×5 @ 70%

1×4 @ 80%

1×3 @ 85%

1×3 @ 90%

3.  12 Minutes working on Muscle Up volume/Skill

4.  Metcon as RX

4 Comments
  1. Kathleen Reply
    5:00 am Katherine- 7+9 (blue) Stephanie M.- 6+5 (box dips) Megan T.- 7+16 (red) JoAnne- 6+1 (box dips) Jacob- 6 RX Ruby- 4+6 RX Ben- 10 RX 6:00 am Maggie- 5+8 (green) Dan- 5+1 RX Jeff- 6+21 (red+blue) Gina- 6 (green) Victoria- 5+14 (green) Mona- 6+4 (box dips) 7:00 am Mary- 7 (blue) Henry- 7+23 RX Lexi- 5+3 RX
  2. Ronnie Reply
    9:00am Amanda B.- 3+16 Rx Mike A.- 9+19 Rx Albert- 6+1 (blue) Ricardo- 3+3 (mod) Chris- 5+20 Rx Carmen- 5+6 (box) Nasser- 5 (green) JR- 6+6 (green) Marc- 6 Rx Jillian- 2+22 Rx Sara- 9 Rx Ashley P.- 4+17 Rx Jen S.- 8+23 (blue) Lisa D.- 5+8 (green)
  3. Matt Reply
    3:30pm Janel-7+21 (10,band) Ashley Fa-7 (10,band) Devin-7 (band) Andrew-2+16 (band) Tyler-5+9 (band) Shannon-6 (band) Mike L-6+16 (band) Troy-4+4 Rx Ryan Y-10+5 Rx Garrett S-9+1 Rx Matt S-13+1 Rx 5:00pm Liesl-5+20 (band) Rob-5+10 (band) Cory-5+9 (band,35) Emily-6+18 (band) Katy-5+23 (band) Adam-5+11 (some band) Patti-7+20 (mod) Griff-8+3 (band) TWR-5+21 (rom) 6:00pm Nora-7+16 (band) Jon-7+16 (mod) Bill-5+10 Rx Kyle B-10+23 Rx Austen-8+23 (band) Tony-7+9 (band) Mariam-6+18 (band) Stephan-5+19 (band) Matt R-7+10 Rx Joe-5+16 Rx Garrett MOB-6+18 Rx John-4+24 Rx
  4. Garrett Reply
    7PM Sean - 6+7 RX Ashley FE - 7+22 RX Julie - 7 @ 10lbs, black Brilliant - 8+22 RX Xotchi - 6+1 @ 10lbs, green Lauren - 8+21 @ red

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