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

Wednesday September 4th

HAPPY BIRTHDAY MONA!

Skill/Strength:

Snatch Balance

4×5

Light for perfect technique,  resting 60 seconds between sets

WOD:

5 Rounds For Time:

6 Power Snatch 95/65 LBS

10 Hand Release Push Ups

12 Box Jumps 24/20″

Mobility:

Anterior Capsule (Shoulder) Smash with Lacrosse Ball

REGIONALS BOUND COMPETITORS PROGRAMMING:

1.  15 Minutes to establish a max load for the complex:

2 Position Clean (Floor and Above the knee) + 1 Jerk

2.  3×10 Glute Ham Raise

4.  Scale up Metcon to 115/75 Lb Snatch

4 Comments
  1. Josh Reply
    5:00am Greg L. 13:46 35 JoAnn M. 11:20 35 Mike H. 8:40 12" Jeff W. 9:59 RX Ruby 9:37 RX (65) RB 100# Karthy 11:40 45 Frank 10:22 75 Cindi 12:52 35 Megan T 10:41 35 Marianne 9:08 45 Ben 7:24 RX RB 210# Jacob G. 10:49 RX Katherine 10:40 RX Janel 12:27 25 Stephanie M. 10:38 33
  2. Josh Reply
    7:00am Sean M 8:54 RX RB 205# Brent L 11:09 75 Gina W 13:27 35 Payal 9:07 43 Henry K. 8:15 75 Lisa A. 12:30 35 12" Ileana Elements
  3. Josh Reply
    9:00am Jillian 9:59 RX RB 115# Sara R. 8:25 RX RB 135# Carmen 13:28 33/18" JR 12:30 65 Albert 11:30 RX Marc S. 12:20 35 Lisa D. 13:34 35 Steve McD. 10:57 RX RB 175# Mario 8:06 65 Mike L. 12:57 RX Matt S. 6:55 RX+ (135#) Josh K. 7:41 RX RB 240# 11:30am Tyler W. 8:36 35/18" (First Day!) Ryan Y. 8:20 RX (95) RB 165# Lexi 8:38 RX RB 120# Daniel B. 8:30 RX RB 155#
  4. Ronnie Patron Reply
    3:30 pm Jen S.- RB 100 Steve L.- 13:02 75 20in. Parker- 8:29 RX RB 215 Troy- 10:14 RX Chris- 9:48 75 Natalie- 14:26 35 5:00 pm Andrea- mod Devin- 12:28 15 Stephan- 13:36 RX 95 RB 145 Kristine- 12:42 RX 65 RB 115 Austen- 9:54 RX 65 RB 125 Britney- 13:03 53 RB 103 Ashley P.- 14:42 RX RB 115 Raminda- 9:37 RX RB 215 6:00 pm Victoria- 12:06 35 Kyle B.- 5:46 RX RB 215 Ian- 9:42 RX 95 RB 135 Matt R.- 9:15 RX RB Garrett- 10:00 RX RB 185 Joey- 10:05 RX Bill- 12:03 RX Dan- 10:25 RX Tiffany- 9:28 RX 65 RB 110 Kenny- 9:39 RX Rob- 8:41 75 Katy- 11:18 45 Brilliant- 6:11 RX RB 225 John F.- 8:22 RX RB 115 7:00 pm Ashley F.- 8:26 RX RB 113 Megan C.- 9:54 RX RB 130 Lauren- 11:48 RX RB 95 Mariam- 9:58 RX Mike C.- 12:50 RX Drew- 11:46 pu Andy- 12:20 RX Kevin- 11:13 RX RB 175 Nellie- 13:14 35 Jen S.- 7:48 55

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