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

Wednesday October 2nd

Strength:

Snatch Balance

5×2

resting 90 seconds between sets

WOD:

400m Run, rest 2 minutes

500m Row, rest 1 minute

400m Run, rest 2 minutes

500m Row

***Score is Total working time***

 

Mobility:

Couch Stretch

REGIONALS BOUND COMPETITORS PROGRAMMING:

1.  Spend 15 minutes to establish a max load for the complex of 1 Hang Clean + 2 Jerks.  Compare to Sept 11th.

2.  Barbell Row  4×6, heavier than last week.

3.  Metcon as RX1x8 @ 65%

 

 

2 Comments
  1. Ronnie Reply
    5:00am ALL RX Mike H.-8:48 Jeff W.- 6:46 Jacob G.- 6:19 Mike C.- 7:15 Katherine- 7:29 Mario M.- 8:28 Janette- 8:18 Marianne- 8:35 Ruby- 7:51 105 Ben- 6:19 215 Joanne- 8:18 Stephanie M.- 8:44 Elements Hrag Ruben 7:00am ALL RX Gina- 7:52 Cindi- 8:36 Maggie- 7:57 Eric G.- 6:20 235 9:00am ALL RX Mike L.- 6:20 Albert- 6:28 Henry- 7:04 JR- 10:28 Carmen- 10:17 Sara- 8:01 11:30am ALL RX Nasser- 6:39 Adam- 6:55 Tyler W.- 6:51 Andrew- 7:26 Sean- 5:57 Hugo- 6:28 Lexi- 7:15 130 Jose- 6:57
  2. Ronnie Reply
    3:30 pm Chris- 6:30 RX Emily- 7:39 RX Bridget- 8:13 RX 5:00 pm Raminda- 6:69 RX 225 John F.- 6:36 RX 225 Austen- 7:21 RX 115 Karen- 8:12 RX dan- 7:49 RX Lindsay- 8:02 RX Liesl- 7:51 RX Kristine- 8:43 RX 120 6:00 pm Mal- 8:46 (airdyne) Mona- 9:05 RX Victoria- 8:38 RX Kyle B.- 6:19 RX 225 Brilliant- 6:26 RX Joe- 7:12 RX 135 Ian- 6:11 RX 145 Tony- 6:54 RX 7:00 pm Chad- 8:42 RX Natalie- 9:01 RX Andy- 7:59 RX Ashley Fe- 8:16 RX Ashley Fa- 8:20 RX Rob- 6:53 RX Xochitl- 8:15 RX Alex- 8:26 RX Jessica- 9:13 RX April- 7:34 RX Megan T.- 7:29 RX Rachelle- 8:53 RX Matt R.- 6:30 RX

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