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

Tuesday September 10th

HAPPY BIRTHDAY to JOSE GONZALEZ!

Strength:

Back Squat

3×10

Increase weight each set, resting 90 seconds between sets

WOD:

For Time:

10-9-8-7-6-5-4-3-2-1

Pull Up

Thruster 95/65 LBS

Mobility:

OH Tissue Smash

REGIONALS BOUND COMPETITORS PROGRAMMING:

1.  Back Squat

1×10 @ 60%

1×8 @ 65%

1×6 @ 70%

1×6 @ 75%

1×6 @ 80%

2.  Front Squat

1×5 @ 60%

1×5 @ 70%

2×5 @ 75%

2.  10 Minute Handstand Push Up Volume

4.  Scale up Metcon to Chest to Bar Pull Ups and 115/75 LBS

3 Comments
  1. Kathleen Reply
    5:00 am Mike H.- 18:24 RX Jacob- 15:20 RX Jennifer B.- 15:07 (jumping/35) Katherine- 11:58 (green) Joanne- 11:45 (purple/35) Stephanie- 14:51 (2 green/45) Ben- 10:33 RX RB 6:00 am Ruby- RB Jeff- 17:19 RX Gina- 16:03 (green/35) Maggie- 19:36 (green+blue/55) Brent- 17:56 (75) Victoria- 13:58 (black/45) Cindi- 15:31 (black+blue/ 35) Mary- 9:04 RX 7:00 am Lexi- 12:17 RX RB Lauren- 15:33 (blue c2b) Marianne- 12:06 (blue+green/55) Nicole- 10:42 (blue+green/25) Chris P.- 14:02 (black/35)
  2. Kathleen Reply
    9:00 am Albert- 14:15 (75) Marc S.- 21:46 RX Sean- 14:54 RX RB Jen S.- RB Jillian- 13:50 RX (75) Sara- 12:49 RX RB Payal- 15:03 (blue/63) Nasser- 20:11 (purple/75) Daniel J.- 13:22 (75) Chris- 13:46 (75) Ashley P.- 16:18 RX (75)
  3. Matt Reply
    3:30pm Josh-9:37 RxRB Matt S-Outlaw Ronnie-Outlaw KH-8:56 RxRB Jen-16:04 (band) Daniel-18:26 RxRB Ryan Y-13:40 RxRB Natalie-20:08 (band, 55) Troy-26:30 (75) Stephanie B-11:38 (35,band) Parker-9:02 RxRB 5:00pm Megan T-14:58 (band, 55) Lindsay-13:35 (band) Shelly-15:04 (band, 55) Bridget-14:54 (band,55) Cory-17:25 (band,75) Patti-Diff Wod Griff-Diff Wod Jose-19:29 Rx Dan S-11:46 Rx 6:00pm Mal-18:45 (RR) Katy-19:06 (55) Kristine-14:54 (some RR) Brittney-13:14 (53) John-12:08 RxRB TWR-12:15 RxRB Tony-12:59 Rx Garret MOB-13:00 RxRB Mike L-17:52 Rx Brilliant-9:56 RxRB Bill-10:02 Rx Stephan-11:04 (band) Tiffany-13:44 (band,75) Kyle B-8:39 RxRB Ian-12:14 Rx Joe-15:47 Rx Kenny-13:27 Rx Austen-14:13 (band) Bill-18:02 Rx 7:00pm Ruby-15:34 (red band, 75) Janel-15:53 (band, 35) Lisa A-16:32 (band,35) JR-11:47 (band,75)

Leave a Reply

*

captcha

Please enter the CAPTCHA text