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Saturday, October 17, 2020

Graphite

Please join us for our weekly free community workout at 8:15am this morning. As I repeat each and every weekend around this time, it is a great way to start your weekend and if you’ve never been it is a great way to begin your journey to become a healthier more confident version of yourself!
Today in the regular classes you will again have the option to squat or do the clean triples.
Have a great Saturday my friends.

1.) Every 2 minutes for 12 minutes
3 Touch N Go Clean + 1 Jerk
2.) Graphite
3 rounds
30/21 cal Assault Bike
15 Burpee Box Over 24/20”
3.) Every 3-5 minutes Back Squat 1 x 3@ 65%, 1 x 3@ 75%, 1 x 3@ 85%, 4 x 3@ 95%
4.) 50 GHD Sit-Ups
40 Alternating Leg/Arm V-ups
30 4 count Flutter Kicks
20 Hollow Rock
10 Strict Toes to Bar

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Justin Bruehl
Dead Lift: 6x5- 2sets @425/2@445/2@465
5 × 6-7 SHSPU 4 x 7-11 pull ups/chin ups 4x 15 @ 135 lb supinated grip bent over rows 30 GHDs Get Strong. Stay healthy.
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Kenzie Christy
partner wod, no idea time clocked stopped
Tng cleans up to 155 posterior chain work midline piece
3
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Kevin Hansen
Community WOD
102kilos C&J (hit all three cleans at 110 but failed jerk)..... 3 Rounds: 30 GHD, 20 HSPU, 10 Bar MU - 10:48
4
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Sylvia Christensen
13:20
115-145# clean&jerks. 20 min snatch EMOM (105-120#). 4 rounds: 5 weighted pull-ups (15#), 5 bent over barbell rows (85#), 10 dumbbell rows (40#), 15 hollow rocks
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Tom Fameree
C&J complex 155/165/175/185/195/205
3
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