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

Tuesday September 24th

Strength:

Back Squat

3×8

Increase weight each set, resting 90 seconds between sets

WOD:

For Time:

1000m Row

then,

3 Rounds of:

15 Hand Release Push Ups

30 Jumping Split Squats

Mobility:

Couch Stretch

REGIONALS BOUND COMPETITORS PROGRAMMING:

1.  Back Squat

1×8 @ 65%

1×8 @ 70%

1×6 @ 80%

1×6 @ 85%

2.  Front Squat

1×5 @ 70%

1×5 @ 75%

1×5 @ 80%

1×5 @ 85%

3.  10 Minute Muscle-Up Technique work/volume, do not do more than 30 total. Chest-to-Bar Pull Up Volume

4.  Metcon as RX

3 Comments
  1. MARC Reply
    5:00am Mike H- 10:02 RX Jacob- 8:35 RX Ben- 7:15 RX RB Joann- 10:54 RX Ruby- 8:12 RX RB Stephanie M- 11:31 RX 6:00am Jeff- 10:06 RX Gina- 12:37 RX Victoria- 12:11 RX Maggie- 11:15 RX Cindi- 12:23 RX Lexi- 8:16 RX RB Mary- 8:44 RX RB 7:00am Sean- 9:29 RX Payal- 9:35 RX Mona- 10:51 RX Marianne- 11:04 RX Nicole- 10:08 RX
  2. Matt Reply
    3:30pm Troy-9:45 Rx Ashley P-RB Ryan Y-7:08 Rx RB Garo-First Class Tyler-9:23 Rx Devin-9:33 Rx Andrew-13:30 (pu) Lindsay-10:25 Rx Sarah B-13:02 (pu) Sophia-10:28 (pu) Megan T-12:33 Rx Matt S-6:06 Rx Parker-7:03 Rx 5:00pm Ashley Fa-13:50 (pu) Katy-12:23 (pu) Amanda T-13:06 (pu) Kristine-11:14 (pu) Brittney-9:39 Rx Lauren-9:16 Rx Eric G-8:40 Rx John F-7:57 Rx Matt R-Outlaw 7:57 Rx Cory-12:27 (pu) Hugo-9:06 Rx Brilliant-7:53 Rx Tiffany-8:40 Rx 6:00pm Bridget-10:47 (pu) Emily-11:04 (pu) Danielle-11:18 (pu) Austen-10:01 Rx Mindy-14:18 (pu) Joe-9:38 Rx Bill-10:02 Rx Kyle B-6:54 Rx Stephan-9:07 Rx Tony-8:13 Rx MOB-7:20 Rx 7:00pm Nora-11:07 (pu) Julie-11:39 (pu) Xochitl-11:38 (pu) Liesl-10:30 (pu) Mike C-11:00 (pu) Rob-8:43 (pu) Kevin-8:11 Rx TWR-9:00 Rx
  3. MARC Reply
    9:00am Sara R- 8:16 RX RB Jillian- 8:54 RX RB Chris- 9:05 RX Henry- 7:18 RX Al- 9:23 RX Lisa D- 11:38(sub split squat) Ruben- elements Kathleen- 7:59 RX RB Ronnie- 5:55 RX Outlaw Josh- 8:07 RX RB

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