Thursday, 10/16/2014

Airrosti Rehab Center will be coming on Saturday, 11/1 at 10 a.m. to give a hip mobility workshop! This is free with the Unlimited Membership, but sign-up is required as attendance will be capped. Reserve your spot today! https://go.airrosti.com/scheduler/event/7PS1LRMLQOI

Mobility:
Squat

Strength:
3×3 Good Mornings @ 85% of 3RM

WOD:
10-9-8-7-6-5-4-3-2-1
Power Snatch (75#/55#)
Overhead Squat (75#/55#)
Compare to 4/16/14

Core/Accessory:
A. 4×25 Russian Twists

B. 3×8 GH Raises

Post your results to the comment section.

Advertisements

  One thought on “Thursday, 10/16/2014

  1. October 16, 2014 at 7:37 am

    GMs #83
    WOD: 9:24 @35#

    Twists @26#

    Like

  2. Catie
    October 16, 2014 at 10:05 am

    GMs 85#
    WOD: 10:20 35#
    Twists with 10# med ball
    GH raises with band

    Like

  3. jenniferlourdes
    October 16, 2014 at 11:24 am

    Skipped GMs today to work on my 2 most dreaded moves.
    Snatches are better but OHS (squats in general) need of a LOT of improvement.

    WOD:
    11:14 @35#

    Core/Accessory:
    A. 4×25 Russian Twists @15#
    B. 3×8 GH Raises w/ blue band

    Like

  4. Coach Cat
    October 16, 2014 at 11:52 am

    10:36 rx’d

    Liked by 1 person

  5. October 16, 2014 at 6:49 pm

    0500 solo Swole Patrol session!
    Bench (light day)
    High rep warmup
    145x8x2

    Smolov:
    256x3x1
    292x3x1
    325x5x2 (PR)
    345x1x5
    *only one more day of Smolov! 13 long weeks coming to an end! Can’t wait to start my next lifting cycle!

    Like

    • October 16, 2014 at 8:24 pm

      Your legs must look like tree trunks son!

      Like

      • October 17, 2014 at 7:37 pm

        Man, I wish! I just have really strong chicken legs now! My pants definitely fit snug and are difficult to find the right sizes anymore!

        Like

  6. October 16, 2014 at 7:17 pm

    GM’s : 83#
    WOD: 10:24 @ 35#

    Like

  7. October 16, 2014 at 8:25 pm

    GM’s @ 135
    WOD 9:12 rxd – 26 second PR, I’ll take that after being out for several weeks

    Twists at 35
    GH raises complete

    Like

  8. StaceyD
    October 16, 2014 at 8:30 pm

    GMs 2×3 @ 83#, 1×3 @ 103#

    WOD: 16:25 @ 45#
    Struggled to squat deep enough at this weight, but glad Coach Matt pushed me to try heavier.

    Twists w/ 18# kb
    No GH raises

    Like

  9. Tristan J.
    October 16, 2014 at 9:27 pm

    10:36 RX

    Like

  10. jasonyovich
    October 16, 2014 at 10:15 pm

    GMs 115/135/135

    WOD 9:59 RX

    Like

  11. October 16, 2014 at 10:40 pm

    23:51 – 65#, GM: 75/85/95

    Like

    • October 16, 2014 at 10:42 pm

      Yeah….I’m the only one in the twenties….as if that was a good thing!

      Like

  12. October 17, 2014 at 7:39 pm

    Completed today, 10/17/14, ten minutes before hitting today’s WOD.
    6:53 Rx’d
    Even broke a metal weight plate like a boss! Or, like an apologetic employee?!

    Like

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s