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Saturday, April 25, 2020

Intel

Another Saturday without our community workout, I really miss it! As soon as we are able though you best believe we will have it with gusto. Enjoy your Saturday friends. 

1.) Intel
17 minute AMRAP 
25 Air Squat
50 Baby Deer Lunges (jumping lunge)
25 Sit-ups 
2.) Every 2 minutes for 10 minutes 5 Back Squat @ 60%
3.) For time:
50 Thusters 95/65lb
50 Burpees
Note: Partition however you wish
4.) 20 minutes Handstand Walk practice
5.) Alternating every 30 seconds for 10 minutes
10 Hollow Rock
30 second Plank 

Unequipped At Home
1.) 10-9-8-7-6-5-4-3-2-1
Push Ups
Groiners
Air Squats
Burpees
2.) ROMWOD

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Cody Stelmach
5 + 25 squats + 6.9 baby deer lunges 🦌
205# BS
2
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Erin Briggs
Assault Bike Calorie Fun
AMReps 30 mins: Assault Bike Calories : 309 reps.
3
0
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Liz LeCaptain
2 mile run with the roomie
3
0
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Pauly VanderKelen
6:50 mile run for a warm-up
Barbell Complex: 3 Power Cleans, 3 Front Squats, 3 Push Jerks @ 95,115,135,155,175,185,195,205# / "Little Bird" from 4-23-20 complete with a 60# dumbbell in 14:58 / 5x3 Strict 3" Deficit HSPUs / 10 reps of 200# Sandbag Cleans (Still ducking under the sandbag a little, but strength and explosiveness is increasing!) / 10 Barbell Rows into hips @ 95,115,135,155,175,185,195,200# / 2x10 Strict T2B.
1
0
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Sabrina Shaw
4 R + 25 intel
1000m row buy in/out 20 step ups instead of lunges
3
0
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Sam Goldsmith
17:12 unequipped at home
2
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Theresa Rosenquist
1:28:00🚴🏼‍♀️
30 miles, winds only 9 mph! #Heaven but tried to make it hilly.
3
0
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