Thursday, 10/9/2014

Mobility
Hamstrings, calf/achilles

Strength:
3×8 Bent Over Rows with Kettlebells

He is not a great speaker, but the information is great.

WOD:
3 Rounds:
400 meter run
10 Power Snatch (115#/75#)

Core/Accessory:
A. 4×25 Russian Twists

B. 3×8 Ring Rows

Post your results to the comment section.

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  One thought on “Thursday, 10/9/2014

  1. October 9, 2014 at 6:58 am

    0500 Swole Squad:
    Bench:
    Light day;
    High rep warm up, then: 125x8x2

    Smolov:
    256x3x1
    292x3x1
    305x3x5

    Like

    • Catie
      October 9, 2014 at 12:13 pm

      Hey Adam . . . what was the youtube mobility series you recommended this morning?
      (and my back thanks you for putting away my bar this morning!)

      Like

  2. October 9, 2014 at 7:09 am

    7:45 @35#
    I’ve been cleared to do light weight on the shoulder…first time lifting overhead in 3 weeks I think so went super light and so far so good…!

    Bent over rows went light 18# KB

    Russian twists 26#

    Like

  3. ktbittner3100
    October 9, 2014 at 5:58 pm

    8:08 RX. Cramped up on second rnds. Stretched out and finished.

    Like

    • October 9, 2014 at 6:37 pm

      See Kyle’s fb page…

      Liked by 1 person

      • ktbittner3100
        October 9, 2014 at 6:50 pm

        Hahahahha

        Like

  4. Kira
    October 9, 2014 at 6:41 pm

    Strength:
    W3D2 Smolov JR:
    7×5 @ 103#
    it felt good today!

    WOD:
    21-15-9
    Deadlift @ 103#
    Pull-ups
    9:37

    The altitude got the best of me during this WOD. Enjoyed working out at Crossfit Santa Fe!

    Like

  5. October 9, 2014 at 6:55 pm

    10:47 rx’d

    Like

  6. Tristan J.
    October 9, 2014 at 9:58 pm

    10:20 @ 95

    Like

    • jasonyovich
      October 9, 2014 at 10:09 pm

      BOOM!!!!!!

      Like

  7. jasonyovich
    October 9, 2014 at 10:08 pm

    11:02 RX

    Yes, I ran! I’m stimming and icing my knees as I type this. May not have been the smartest decision. But it felt really good to run. I hope I’m paying for it tomorrow.

    Like

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