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

Tuesday October 8th

Strength:

Back Squat

3×5

Increase weight each set, resting 90 seconds between sets

WOD:

“Annie”

50-40-30-20-10

Double Unders

AbMat Situps

Mobility:

Barbell Calf Smash, Ankle Mobility with a KB

REGIONALS BOUND COMPETITORS PROGRAMMING:

1.  Back Squat

1×6 @ 70%

1×6 @ 80%

1×3 @ 90%

1×2 @ 95%

2.  Front Squat

1×5 @ 65%

1×4 @ 75%

2×4 @ 80%

3.  Weighted Pull Up 3×8 / 3x Max Effort Strict Pull Up

4.  Metcon as RX

3 Comments
  1. Kathleen Reply
    5:00 am Katherine- 10:04 (singles) Marianne- 11:36 RX Janette- 8:53 (singles) Stephanie M.- 9:11 (singles) Jacob- 7:40 RX Joanne- 11:14 (singles) Mario- 13:24 (singles) Jennifer B.- 15:54 (2X singles) Ben- 8:00 RX Ruby- 7:16 RX 6:00 am Maggie- 17:18 RX Gina- 11:35 (singles) Jeff- 8:01 RX Victoria- 13:07 RX 7:00 am Lexi- 8:39 RX Mary- 6:33 RX Katherine- S.- 8:22 RX Hrag- 9:29 (singles) 9:00 am Albert- 9:06 (singles) Nasser- 9:04 (singles) Jillian- 8:43 RX Sara- 6:31 RX
  2. Garrett Reply
    3:30pm Josh - 6:13RX Xotchi - 10:33 (singles) Megan T - 8:58 (singles) Ryan Y - 7:23 RX Garrett S - 7:25 rX Steve McD - 11:43 RX Chris - 8:42 RX Henry - 8:35 RX Matt S - 5:08 RX Tiffany - 6:44 5PM Karen - 10:59 RX Mariam - 10:16 (momma wod) Emily - 10:16 Singles Ashley FA - 13:04 singles Katy - 9:56 RX Kristine - 9:54 RX Adrian - 12:05 singles Dan S - 11:04 singles Troy - 9:28 singles Jose - 9:52 singles Sheldon - Outlaw 6PM Austen - 9:30 RX Jen S - 9:26 singles Mona - 11:35 singles Nora - 9:54 singles Brittney - 11:08 RX Kyle B - 10:58RX Stephan 8:14 RX John - 7:07 RX Joe - 7:40 RX Ian - 5:59 RX Tony - 10:47 RX Matt R - 7:45 RX
  3. Matt Reply
    7:00pm Lauren-9:19 Rx Kevin-7:26 Rx Julie-10:50 (singles) Scott-11:51 (singles) Lainie-14:40 (singles) Sean-9:08 Rx Anthony-9:45 (singles) Liesl-9:11 (singles) Eric G-9:26 Rx TWR-6:28 Rx

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